The 2021 JR CrossFit Intramural Open
It’s time for the 2021 CrossFit Games Open, and we’re taking things to the next level here at JR CrossFit. Here’s a full roundup of everything you need to know…
Weekends at JR CrossFit: Endurance, barbell, and more!
We all have those weeks where we struggle to make it to the box for one reason or another. Whether we’re having a busy week at work or just don’t…
Athlete Spotlight: Jazz Gonzales
It’s time for another JR CrossFit Athlete Spotlight! This time, we talked with Jazz Gonzales about why she decided to start CrossFit, her experience competing at the Girls Gone RX…
Gallery: JR CrossFit athletes compete in Girls Gone Rx competition
Over the weekend, JR CrossFit sent two teams to the Girls Gone Rx competition in Dallas. The teams each placed third in their divisions and helped raise thousands of dollars…
Coach Matt on the next JR CrossFit Cycle: Push ups and bench press
This month at JR CrossFit, we’re starting our next cycle: push ups and bench press. In this week’s blog post, we talked with Coach Matt about what to expect during…
Coach Jason on Waco Barbell, the only USAW sanctioned weightlifting club in Waco
Did you know that JR CrossFit is home to Waco’s only USAW sanctioned Barbell club? Waco Barbell is led by Coach Jason Mitoke, and it focuses on using Olympic lifting…
Baby Got Back: Spinal Mechanics, Bracing, and Low Back Pain
On October 17th at 11 am, JR CrossFit’s Coach Izzie will hold a Low Back Prehab Seminar to help you learn about the importance of the lower back in CrossFit…
JR CrossFit to host CrossFit Level 1 Course on December 5-6
JR CrossFit has been chosen to host a CrossFit Level 1 Certificate Course in Waco on December 5 and December 6! This is a huge opportunity for JR CrossFit, and…
What to expect from this weekend’s Shoulder Prehab Seminar with Coach Izzie
On Saturday, Coach Izzie will lead JR Crossfit’s Shoulder Prehab Seminar from 11 am to 12 pm. In this week’s blog post, we talked with Izzue to learn more about what to…
Coach Izzie: Crossfit and the rotator cuff
On September 12th at 11 am, JR Crossfit’s Coach Izzie will hold a Shoulder Prehab Seminar to help you learn about the important role of the rotator cuff in Crossfit. In…
Athlete Spotlight: Hellon Morelock
In this blog post, we’re back with another JR CrossFit Athlete Spotlight! This week, we talked with Hellon Morelock about the incredible progress she’s seen over the last two years…
How to find and tag JR CrossFit on social media to win a free t-shirt
JR CrossFit is active on both Instagram and Facebook, and we want to promote all of our athletes! For the next week, we’ll be giving one lucky athlete a free…
Athlete Spotlight: Lisa Marroquin
It’s time for another JR CrossFit Athlete Spotlight! This week, we talked with Lisa Marroquin about her CrossFit journey, including the progress she’s seen over the last several months, how…
Thinking about starting CrossFit? Here are five tips to help you be successful
If you’re thinking about starting CrossFit, or if you’re finally getting back into a routine after taking some time off, there are a variety of strategies that can help you…
Athlete Spotlight: Jennifer Bondaruk
It’s time for another JR CrossFit Athlete Spotlight! This week, we got to talk with Jennifer Bondaruk about how JR CrossFit helped her recover from abdominal surgery earlier this year,…
Coach’s Corner: Izzie Balcells
In this week’s blog post, we talked with JR CrossFit coach Izzie about her CrossFit journey, advice for people struggling with motivation, and much more. Read our full interview below:…
Athlete Spotlight: Jenna Jones
It’s time for another JR CrossFit Athlete Spotlight! This week, we talked with Jenna Jones, who told us about her favorite JR CrossFit memories, how her son helps her stay…
Why you should sign up for JR CrossFit’s Summer Nutrition Challenge
It’s time for another JR CrossFit Nutrition Challenge! Following the incredible progress our athletes saw during our first Nutrition Challenge this year, we’re doing it again! Here’s why you should…
Perfect your lifting with JR CrossFit’s Weightlifting and Barbell classes
If you’re looking to take your lifting skills to the next level, JR CrossFit has two classes every week made just for you! Every Thursday, there’s Weightlifting at 6:30PM and…
Athlete Spotlight: Cat Witt
It’s time for another Athlete Spotlight! This week, we talked with Cat Witt about how JR CrossFit helped her complete her first Murph this year, her goals going forward, and…
How to get back into your CrossFit routine after quarantine
After two months of quarantine, getting back into the gym might seem a bit intimidating, and that’s ok! Here are some of our tips for getting back into your routine…
JR CrossFit reopening May 18, here’s what you need to know
After two long months, JR CrossFit is officially reopening on May 18th! On Monday, we will welcome back our athletes for in-person workouts, but with a few changes to keep…
Athlete Spotlight: Rachel Page
For this week’s blog post, we checked in with Rachel Page for an Athlete Spotlight. In our interview, Rachel explains how she is staying active through quarantine thanks to our…
Athlete Spotlight: Kayla Frost
With so many JR CrossFit athletes seeing amazing results while working out at home, we decided it was time for another Athlete Spotlight. This week, we talked with Kayla Frost…
Athlete Spotlight: Pam Thomason
It’s time for another Athlete Spotlight! This week, we talked with Ms. Pam Thomason about her CrossFit journey, the incredible progress she’s seen mentally and physically, how she’s staying motivated…
Coach Matt on his JR Nutrition Challenge progress and staying sane during quarantine
For this week’s blog post, we talked with Coach Matt about the progress he saw during the JR Nutrition Challenge, as well as some tips and advice for staying active…
Staying accountable while working out at home during COVID-19
As we all adjust to life at home during coronavirus, many are struggling to stay consistent and accountable while working out. Here are some tips on staying accountable while working…
JR CrossFit athletes stay active and connected with at-home workouts and Zoom
Even though our box is temporarily closed because of COVID-19 and shelter in place guidance, JR CrossFit athletes are staying active and connected with at-home workouts and Zoom. Here’s a…
JR CrossFit Nutrition Challenge winner Delila Amaitsa tells her story
The JR CrossFit Nutrition Challenge was a huge success for everyone involved. For the females, the overall winner was Delila Amaitsa, who lost 5.4% body fat and over 11 pounds…
What you need to know about JR CrossFit’s response to coronavirus
The coronavirus pandemic is spreading throughout the United States, and we’re taking precautions at JR CrossFit to protect you and help you stay active. We’re putting an increased focus on…
Athlete Spotlight: Emily Exline
For this week’s JR CrossFit Athlete Spotlight, we talked with Emily Exline. Emily joined JR CrossFit in May of 2019 after moving from Indiana to Waco for graduate school at…
Coach Matt explains the next JR CrossFit cycle: handstand pushups and deadlifts
Our first cycle of the year is complete, and everyone has seen incredible improvements in their pull-ups and snatches. In this week’s blog post, we talk to Coach Matt about…
Athlete Spotlight: Julie Foster
For our latest Athlete Spotlight, we talked with Julie Foster. Julie joined JR CrossFit September of 2018 and is a 5AM regular alongside her husband JR. In our interview, Julie…
Watch our latest JR CrossFit video: People First, Fitness Follows.
One thing that sets JR CrossFit apart from other gyms is the fact that we’re much more than a gym. In our latest video, Coach Jai talks more about the…
A quick guide to CrossFit workouts: AMRAP, Time, EMOM, and more
If you’re new to JR CrossFit, one thing you’ve probably realized is there are quite a few different terms and acronyms we use to talk about our workouts. In this week’s…
Athlete Spotlight: Jennifer Eisen
For this week’s Athlete Spotlight, we talked with Jennifer Eisen. Jennifer joined JR CrossFit in May of 2018, and is a 6 day per-week regular alongside her fiancé Juan. In…
JR CrossFit Nutrition Challenge: Tips to stay motivated and track your progress
The JR CrossFit Nutrition Challenge is in full swing, and participants are seeing great results so far. This week, we talked with Coach Abby and Coach Bobby about how to…
Athlete Spotlight: Treasure Fields
For this week’s JR CrossFit Athlete Spotlight, we talked with Treasure Fields. Treasure moved to Texas in July and joined JR CrossFit in August. While she’s seen major physical progress…
Coach Matt and Coach Haylie explain snatches, pull-ups, and the new JR Weightlifting class
2020 is off to a great start here at JR CrossFit with the beginning of our new strength cycle, as well as a brand new weightlifting class for those looking…
Athlete Spotlight: Logan Zachary
For this week’s Athlete Spotlight, I got to talk to JR CrossFit member Logan Zachary. Logan is a newer JR CrossFit athlete with an incredibly inspiring story to tell. In…
The JR CrossFit Christmas party, holiday gift certificates, and more!
2019 is coming to a close, and that means a few things for JR CrossFit: Our annual Christmas party, special holiday hours, and gift certificates. Here’s everything you need to…
Athlete Spotlight: Donnie Wells
For this week’s Athlete Spotlight, I got to talk with JR CrossFit member Donnie Wells. Donnie joined the box in March of this year, and has become a loyal member…
The importance of consistency
As we head into 2020, you’re probably starting think about your goals for the new year and how to set yourself up for success. One of the key things that…
What sets JR CrossFit apart from other gyms?
If you’re thinking about starting CrossFit, you might be wondering what exactly makes it so different from than forms of exercise. You also might want to know what sets JR…
Athlete Spotlight: Kaelyn Cowan
For this week’s Athlete Spotlight, I got to talk to JR CrossFit member Kaelyn Cowan. Kaelyn joined JR CrossFit in August after she was struggling to stay consistent with her…
Traveling this holiday season? Here are some tips on how to stay active
The holidays are quickly approaching, and for many of us, that means a lot of travel and a lot of time away from the box. It’s easy to fall off…
Athlete Spotlight: Ian Grigsby
For this week’s Athlete Spotlight, I spoke to Ian Grigsby. Ian has been a member of JR CrossFit since August, and has already seen improvements in his consistency, endurance, his…
The basics of tracking nutrition with Coach Bobby
This week, I got to talk with Coach Bobby about how to get started in tracking nutrition. As Coach Bobby says, nutrition is the most important aspect of CrossFit and…
Why you should start your day off with a 5 AM CrossFit workout
Have you ever had to cancel your afternoon workout because of unexpected work or family obligations? If you’re struggling to find time to fit your workout in every day, we…
Don’t wait until January 1st to begin your fitness journey
You most likely started off 2019 with a long list of resolutions aimed at improving your health, fitness, productivity, and more. If you’re like 80 percent of people, including me,…
Coaches Corner: Haylie Hickman
1) How long have you done CrossFit and Why? I have been an active member of the CrossFit community for about 4.5 years now. I’ve always been involved in fitness…
Coaches Corner: Matt Page
1. How long have you done CrossFit and why? After getting married, we LOVED hamburger helper. We were shocked to find out that’s not really that good for you or…
Coaches Corner: Bobby Crawford
1. When did you start CrossFit and why? I started CrossFit about 4.5 years ago after trying multiple different styles and types of exercise. The why is a big one…
JR CrossFit 2019 Yearly event Calendar
For all you early birds and planners, here are our planned community events and holiday hours for the rest of the year. Grab your calendar and mark these dates! *Dates/times…
What We’ve Become, Are Becoming, and Will Attain…
Many of you may have thought from time to time “What does “I am because we are” even mean?” Let’s chat about its origin, history, what it means, and how…
Announcing the 2019 Intramural Open
It’s that time again! Athletes from around the world are getting ready for the annual CrossFit Open. This year, JR CrossFit is shaking things up with an Intramural Open! If…
The JR CrossFit Promise To You
At JR CrossFit, we want you to know that you, as an athlete, have rights which we recognize and will protect each day you’re here. At JRCF, we hold ourselves…
Is the CrossFit Open for you?
The CrossFit Open is my favorite time of the year. While I love it when members crush the workout or PR, my favorite part of the Open is the social…
Being Sore Sucks, Heres How To Deal With It
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You need a little soreness. It means your adapting, getting stronger. But too much means you’re risking injury or could be overtraining. Here’s why: The first few weeks of training…
My Fitness Journey
My fitness journey is ongoing – New goals means continual motivation. It’s sometimes hard to find that motivation especially if you lack discipline. That’s one reason I’m relying on my…
This Is the Beginning of Everything You Want
As 2018 comes to an end, inevitably a new year begins. And with it, comes the opportunity to achieve great things. I want to preface this by saying that I’m…
What Does A CrossFit Session Involve?
This is a workout like no other! Here’s what to expect Welcome to CrossFit! You’ve signed up because you love a challenge and you want to push yourself and see…
How to overcome muscle soreness
Taking care of your body is an important part of CrossFit. Here’s how to ease the pain of tired muscles. Feeling the burn? When you do CrossFit, muscle soreness is…
10 CrossFit terms you need to know
What’s a WOD? Here’s your guide to the language of CrossFit CrossFit is a highly addictive workout that will take your fitness to extreme levels. Developed in 2001, the technique…
How CrossFit can change your life
Christine was over 200 pounds overweight and unhappy. Find out what happened next. For 34 year old Christine Perera, being overweight was something she did not believe she could change.…
Think CrossFit is not for you? Think again
Being a lean, mean fitness machine is your end goal. You don’t have to start out that way We get it! The world of CrossFit can seem intimidating. It can…