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Announcing December 2017 JCCF MVP – Congratulations Sarah Hyman

Posted by on Dec 6, 2017 in Featured, News and Announcements | Comments Off

Announcing December 2017 JCCF MVP – Congratulations Sarah Hyman

Introducing our very own Sarah! Many know her. Everyone loves her. And most will never forget her. Why because she is the definition of “being present.” She makes you smile when you need it. She puts in the hard work to see results. And most of all she is kind. I still remember coaching her in her first Free buddy class. I knew right then and there this woman was a force to be reckoned with. Introducing Sarah Hyman. Nurse Practioner by day. Super woman by night. Age 49 Family; Jeff is the hubs plus Erich, Greg, Nick and Olivia, the offspring x 4. When and Why I started; I was...

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December 1, 2017

Posted by on Nov 30, 2017 in WOD's | Comments Off

2 Position Clean (above knee, floor) + 1 Jerk – 5×1 @ 75% of 1RM C&J (rest 90 secs between sets) then Overhead Squats – 3 Rep 5 working sets, starting at 70% of 1RM snatch.  Try to get up to 100% of 1RM snatch

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November 30, 2017

Posted by on Nov 29, 2017 in WOD's | Comments Off

Gymnastics work – 6 rounds, alternating movements, every 90 seconds A – 4 C2B Pullups (as low on your chest as possible) OR 2 MU’s B – 8 T2B then For Time 500M row buy in 4 rounds 10 HSPU Walking Lunge – start at one end of the floor (Whiteboard or garage door), lunge down and back Cash out – 2 Min plank (maintain a plank as much as you can in 2:00 of elapsed time) *score is total time, from start of row to end of plank  

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November 29, 2017

Posted by on Nov 28, 2017 in WOD's | Comments Off

“Kelly” 5 Rounds 4ooM Run 30 Box Jumps (24/20) 30 Wallballs (20/14) *You’ll have a 35 minute cutoff.  As always, this means you need to get done in LESS THAN 35 minutes, so scale appropriately.  You can scale the number of rounds, and/or the number of reps per round.  Have a game plan, and be prepared to adjust your scale if necessary.  For example, if it takes you close to (or more than) 7 minutes to get the first round done, SCALE MORE!  The chances of your next 4 rounds being faster are literally zero.  Be smart, and have fun!...

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November 28, 2017

Posted by on Nov 27, 2017 in WOD's | Comments Off

2 Position Snatch (above the knee + floor) – 5×1 @ 75% of 1RM Snatch, rest 60 seconds between sets then Partner WOD – 4 Rounds Partner A works for :30, Partner B rests Partner B works for :30, Partner A rests go to next movement T2B Power Snatch (115/75) HR Pushups OHS (Same bar/weight) Score is total reps

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Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109