Jomo Crossfit


Friday, 9/21/18


A)  Strength:

Back Squat 4×5 @ 85%

B)  Conditioning:

8 Minutes:
Max Wall Balls,
EMOM complete 5 Deadlifts
Rx: 225/155
Rx+: 275/195

Run 2 heats in larger classes

Score is total wall balls, do not do Deadlifts at “0”

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Thursday, 9/20/18

A). Strength:

Clean 4×3 (85%)


B).  Conditioning:

For Time:

100 Double Unders

Run 1 Mile

100 Double Unders

(20min Cap)

*1 Mile: Run Out back, down the hill directly behind the parking lot, turn and run south on Jefferson to 13th Street, then back.


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Wednesday, 9/19/18

A little throwback action of Coach E and Jeremiah putting in some work at the Throwdown!

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Rx: 50/35 (Box 24/20)

Time cap: 20 minutes (Run 2 heats in larger classes)

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Tuesday, 9/18/18

A: Front Squat (3×6 @ 80%)

B: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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Monday, 9/17/18

A: Snatch (3×4@ 80%)

B: Metcon (Time)

4 Rounds for Time:

300m Run

12 Snatch 105/70

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Friday, 9/14/18

HAPPY 18th Birthday Shannon!!!!!!!!!!!!!!!!!!!!!!!!!

A: Shoulder Press (3×6 @ 80%) “Strict”

B: Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups

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Thursday, 9/13/18

Remember to go out to Gusano’s to hang with the JOMO fam Thursday evening from 6-9 and enjoy some amazing discounted food, drinks, and friends. Thank you all and hope to see you there. (remember they have cauliflower crust as a healthier option)

A: Back Squat (3×6 @ 80%)

B: Metcon (Time)

3 Rounds for Time:

G -7 BMU

U -21 Push-Ups

S -19 Situps

A -1 Snatch 135/95

N -9 KB Swings 70/55

O -10 S2OH 135/95

S -19 Situps

*Please join us after 6pm for Amazing Pizza (low carb available), and Drinks at Gusano’s for Jomo CrossFit Night.

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Wednesday, 9/12/18

A: Clean and Jerk (3×4 @ 80%)

B: Metcon (AMRAP – Rounds and Reps)

Amrap 8:

35 Double Unders

10 DB Clean & Jerk

*Must do all 10 DBCJ with same arm, switch arms each round.

Rx+: 50/35

Rx: 40/30

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Conditioning: “8:46am 9/11”

4 Rounds for Time:
8 Thrusters 115/75
400m Run
6 Box Jumps 24/20
9 Toes 2 Bar
11 Burpees

9/11 is something that none of us will ever forget.  I felt obligated to give it its own HERO type workout.  The numbers represent:

4 rounds: 4 coordinated attacks.

8/4/6= 8:46 time of the attack 17 years ago.

9/11: Obviously represents the date.

Please treat this workout as if it was a HERO WOD, and remember each and every one of the men, women, and children lost and/or effected by the attacks while you struggle.

Rx+: Vested

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Monday, 9/10/18

Assault Bike Fun! Please Login to Wodify anytime before your class today!

A: Front Squat (3X8 @ 75%)

B: Metcon (AMRAP – Reps)

3 Rounds:

Stations 1min each

Assault Bike Calories

DB Lunges 50/35 (2DB)

Row Calories

Strict Pull-Ups


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Friday, 9/7/18

A: Clean (3×5 @ 75%)

B: Metcon (AMRAP – Reps)

Amrep 10:


Bar Muscle Ups

Squat Snatch


*Scale with hardest variation

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Thursday, 9/6/18

JOMO Crew on Quandary Peak at 14,275ft.

A: Push Press (3×8 @ 75%)

B: Metcon (Time)

For Time:

1/2 Mile Assault Bike

20 Burpees

500m Run

20 Burpees

*Stagger the start

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Wednesday, 9/5/18

Start them young, teach them right!!

A: Back Squat (3×8 @ 75%)

B: Metcon (Time)

4 Rounds for time:

50 Double Unders

30 DB Snatch

15 Toe 2 Bar

Rx: 40/30

Rx+: 50/35

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Tuesday, 9/4/18

Happy 5 year JOMO CROSSFIT anniversary Mel and Mike, thank you guys for being an awesome part of our community!

A: Snatch (3×5 @75%)

B: Metcon (AMRAP – Rounds and Reps)

Amrap 8:

6 Hang Cleans

6 Shoulder 2 Overhead

6 F. Rack Lunges

RX: 135/95

Rx+ 165/115

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Monday, 9/3/18 Labor Day HERO WOD (10AM CLASS ONLY!)



21 Guns (AMRAP – Rounds and Reps)


400m Run

21 Push-UPS

21 Box Jumps 24/20

15 Burpees

9 Pull-Ups

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Make the most of yourself, for that is all there is of you. - Ralph Waldo Emerson


A little bit about Jomo CrossFits past and present. If you have any questions contact us, but go ahead and watch this video to see a small demonstration of what we are all about:

JOMO Crossfit from Mike Corcoran on Vimeo.



5am, 6am, 9am, 12pm, 4pm, 5pm, 6pm


5am, 6am, 10am, 12pm, 4:30pm, 5:30pm, 6:30pm


9am Open Gym, 10am Team Workout

Fundamentals: Monday and Wednesday 7:00pm (Currently Unavailable due to reprogramming)

During the CrossFit Open (Feb 23-Mar 27) our Saturday class schedule will be as follows:

9:00am Open Gym, a workout will be posted for members looking for structure.

10:00-12ish Open Judging


321 Weight Loss Class is MWF at 8:00am Permanently!



Be Impressed by Intensity not Volume! -Greg Glassman (CrossFit Founder)


Justin Olds (Coach/Owner)Justin Olds MW

Also with 10 years of Personal Training Experience, Justin specializes in developing programs for rehabilitation purposes, special dietary needs, and first time exercisers. He is an athlete who has a history in training athletes to perform their best.

Travis Moore JKTravis Moore (Senior Staff Coach, 4 years)

CF Level 1

CF Level 2

With 8 years of Personal Training Experience, Travis, a military veteran, firefighter, and athlete specializes in unconventional strength and kettle bell training. With a Bachelors of Science in Health Promotion and Wellness, he will get you on the path to Health and Wellness if you bring commitment, consistency, and courage.”


Cody Keener MurphCody Keener

CF Level 1







Rachel Reed RowingRachel Reed

CF Level 1

CF Gymnastics

CF Mobility

With a passion for lifting and laughing (sometimes at the same time), Rachel specializes in movement virtuosity and functional fitness. Having a Bachelors of Science in Design, her coaching style is heavily influenced by a keen awareness for detail and positioning. An athlete herself, Rachel enjoys helping others to improve and appreciate their physical potential.


Alex Alekhine Muscle BeachAlex Alekhine

CF Level 1







Eric Rutledge Front RackEric Rutledge

CF Level 1




It's never too late to become what you might have been. -George Elliot



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              Strength does not come from physical capacity. It comes from an indomitable will. -Mahatma Gandhi


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              501 South Madison Suite D, Webb City, Mo. 64870