Labor day workout
PREWOD:

15-12-9 

pvc ohs 

burpees 

hollow rocks 

then 5 min on 

The burgener warm up 

STRENGTH:
Snatch   1.1.1
Back Squat   3X5-7
METCON:
Labor day workout

C1. DB KB FS 3x10-12 rest 20 sec 

C2. KBS 3x15 UB rest 90 sec 

D. accumiliate 60 sec in hanging L-sit

Load

Tyler Ito is very honored to be the Athlete of the Month for the month of September here at JonesN4 CrossFit. But WE are truly honored to have an athlete like Tyler here at JonesN4 CrossFit. Tyler got started doing CrossFit 7 months ago after a veteran athlete convinced him to try it out for the first time. He hasn't turned back since! He has spent his entire CrossFit career here at JonesN4 CrossFIt. He loves the amount of ski ... read more
Relentless - News

30 day Paleo Challenge

August 25th  Its that time again! This will be a strict paleo challenge! If you have been havi...

Olympic Lifting Technique Course

Coach Alex will be hosting his 2nd Olympic Lifting Technique course starting September 13th. These c...

Community WODS

Every Saturday at JN4CF at 9:00 A.M. we have an open community WOD for all.  This is free to al...