Turn up the Volume

10 goblet squats 

10 kb presses

10 TTB

10 KBS


Back Squat   3,2,1,3,2,1
50 HSPU for time

50 HSPU for time


then 20 back squats 225/165

40 TTB

60 KBS 70/53

Richard has been CrossFitting since April 2013. He joined to stay in shape and has noticed improvements in his strength and conditioning but keeps coming back to CrossFit because he is always trying to reach the top...and reach the top he did. Richard was a 2014 CrossFit Masters Open Qualifier in his age bracket!!! Woohoo! Because of CrossFit, Richard can outwork most of his colleagues and it has allowed him to be competitive ... read more
Relentless - News

JN4CF Internal Competition (2014 Jones-N4 Heat Meet)

JN4CF will be hosting an internal competition at the box on July 19 at 9am.  To keep things exc...

Community WODS

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