Welcome to Junction City CrossFit

Welcome to Junction City CrossFit! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

Workout Of The Day

  • April 22, 2014

    WOD A. Three sets of: Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011 (place front foot on a 4″ platform – a plate or stacked plates should work)  Rest 45 seconds  Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111  Rest 45 seconds  B. For time:  Row 20 Calories  30 Burpees  30 Toes to Bar  30 Walking Lunges with 45/25 lb.

  • April 21, 2014

    WOD Workout of the Day In teams of two, with only one partner working at a time, complete the following as quickly as possible:  100 Pull-Ups 100 Kettlebell Swings (24/16 kg)  100 Double-Unders 100 Overhead Squats (95/65 lbs.)  (The Goal – Can you and your partner do this faster than 14:09?)

  • April 18, 2014

    WOD  A. Take 10-15 minutes and build to a heavy Clean and Jerk B. For time: 20 Shoulder to Overhead (135/95 lbs) 200 Meter Run 15 Shoulder to Overhead (135/95 lbs) 400 Meter Run 10 Shoulder to Overhead (135/95 lbs) 600 Meter Run

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