In the spirit of the 2013 CrossFit Games, we will be having a JCCF Regionals version of the WOD at 9am on Saturday.

Please come join us to have some friendly competition with each other as we perform two benchmark WODs in the 9am class.

Jefferson City CrossFit is celebrating 6 months of opening our doors this week. And we couldn’t be more thankful to where we are today. CrossFit is a #1  growing strength and conditioning industry through out the world. Currently, there are over 6,000 affiliates. From the U.S. to Asia to Europe to Australia.  The west coast has flooded with them and in the last two years, it has spread rapidly to the MidWest. Jefferson City, consider yourself blessed to have not only one but two affiliates in your surrounding area.

People from all spaces in life walk into our box terrified, nervous. Young and old, some who feel they are at their prime fitness level, parents, grandparents, and children. CrossFit trains you to be the best person you can be on any given day. Natalie, Sam, Jake and I feel quite overwhelmed that we, of all people, get to share this with our community.

We sprint, we do pullups, we deadlift, we back squat, we row. We pick up weighted medicine balls, run with them or throw them 9 feet up at a wall. We push sleds with lbs and lbs of weight for distances of 50 yards. We do weighted pushups. We stand on our hands and jump up on boxes. We jump once as a jump rope travels twice under our feet. We flip tires. We do “barbell gymnastics.” We do Burpees. We do workouts in honor of fallen soldiers and heroes. Most importantly, each and everyone of us, we started in the beginning. We do functional movements in correct form that will help us live stronger, healthier lives.

Ma, 62 years young stands side by side 14 y/o Daniel, who is side by side, 27 y/o Travis. They yell to encourage each other to get that last rep in that last second. We pat each other on the back. We cheer each other on. We laugh together and sometimes we may even cry together. Tears of triumph, strife, happiness. We high-five. One hour a day at Jefferson City CrossFit will change you as a person. It will bring out qualities you have never even known you were capable of. This CrossFit goodness will pour out into every part of your life. You will bring out the best in you, lift your self up, and carry these feelings over into your life as a student, parent, employee, child, and friend. One month in, you will wonder where this sport has been your entire life. Just as I had over a year and half ago. If you aren’t allowing yourself at least one hour three times a week you are cutting yourself short.

Tonight, we welcome newcomers to our OnRamp Class. They are nervous. They don’t know what to expect. They will walk in our doors wondering how did they get themself into this. “Walk in terrified and walk out one hour later feeling accomplished, excited thinking about barbells, kettlebells, pr bells, strong minds, committed, dedicated, conquering the benchmark workouts, honoring the fallen, where members are family pushing and striving to be BETTER THAN YESTERDAY.”

Join us on Saturday June 8, 2013 at 9am to watch this awesomeness unfold. You will thank yourself later.


For time: We will be doing the 2013 CrossFit Regional Benchmark workout of “Jackie” with the added bonus of “Annie.” Check videos out on Arrive 15 minutes early to get mobility in.

“Jackie” rest 6 minutes then “Annie”

Jackie – 1000 Meter Row, 50 Thrusters, 30 Pullups Then Annie, 50-40-30-20-10 DU’s and Sit-ups

As a reminder, all workouts are scaleable for all levels of our Athletes! See you at JCCF regionals!