CrossFit Juneau

CrossFit Juneau


Today's WOD live in a few minutes... Warm up 5 Squats 5 H/R Push Ups 10 Ab Mat Sit Ups 4 Rounds THEN 10 Minute EoMOM of : 5-10 Thrusters METCON Plank 1:00 3 minute AMREAP of 8 KBS 8 Box Jump Overs Plank 1:00 3 Mintue AMRAP of: 8 Alt KB Snatches 8 Jump Lunges Plank 1:00 3 Minute AMRAP of: 8 V-Ups 8 Burpess Plank 1:00
FAMILY GIVING TREE This year CrossFit Juneau is working with Famiy Promise of Juneau to help a family in need. If you would like to participate there is a tree at the gym located at 2291 Industrial Blvd (next door to Willies Marine) PLEASE PICK AN ENVELOPE OFF THE TREE OR TABLE. THERE IS AN ESTIMATED PRICE ON THE ENVELOPE. IF YOU TAKE A CARD PLEASE COMMIT TO GETTING THAT GIFT. PLEASE TURN IN A WRAPPED GIFT TO THE GYM IN THE BOX PROVIDED BY DECEMBER 15 (SATURDAY) AT 1:00PM. Please include a gift receipt and bring the card that you committed to on the outside. THANK YOU FOR ALL YOUR SUPPORT. WE ARE EXCITED TO ABLE TO HELP A FAMILY THIS YEAR.
Chad was very excited about his new toy.
Where can I find the schedule of classes for a drop in? Thank you!

Welcome to the Official page of the original CrossFit affiliate in Juneau. We are quickly become the fittest place in town. Come check us out!

Operating as usual

[06/24/20]   Received this e-mail this morning:

Dear Affiliate Owners,
I am pleased to introduce you to Eric Roza, who is purchasing CrossFit from Greg. Once the deal is closed next month, he will be the new owner and CEO of CrossFit, and I am excited to partner with him as we enter this next stage.
Eric is one of us. He’s a 10-year CrossFitt athlete and founder of CrossFit Sanitas in Boulder, Colorado. He opened boxes at his tech company, Datalogix, and at Oracle after it purchased his company. You can see his passion in every line of this New York Times story.
Eric knows what it’s like to run a box through tough times. He has faced the same issues with payroll and rent during COVID-19, and he knows what it’s like to deal with difficult issues in the press. He also knows how to build great, inclusive workplaces, with Datalogix making Outside Magazine’s list of best places to work.
Eric is going to be holding a YouTube Live event at 12:30 p.m. PT/3:30 p.m. ET today to introduce himself to CrossFit affiliates. We’d love for you to join if you’re free. (The recording will also be available to watch later on CrossFit’s YouTube channel.)
If you’d like to share any ideas, concerns, or feedback (or just welcome him to the team), you can reach Eric directly at [email protected]. Thank you for your continued leadership.

Dave Castro

[06/10/20]   Seriously....Watch this and stop telling yourself you can't!

[06/09/20]   In light of CrossFit Corp CEO's recent inflammatory commentary I feel a preliminary comment from me is warranted while CFJ considers our options as an affiliate. I would appreciate commentary on the closed CFJ Family page open only to members to gauge the membership collective position. I think this discussion can be in determining how the gym moves forward.

Just know that anyone and everyone that wants to come work out at CrossFit Juneau is welcome as long as you want a welcoming, supportive and encouraging environment regardless of your race, gender or background.

[05/29/20]   I am planning a free intro workout tomorrow at 9 am for anyone that wants to come try us out!

[05/11/20]   Make sure when you sign up for your class that you click reserve to the right of your membership and not register. I refunded 2 people today who signed up as a drop in and were charged a fee.

[05/11/20]   I know you have been unable sign up for classes. Please try again now

Ok.. so we are opening tomorrow. No mid day wod. Just 5:30am, 4:30pm, 6:00pm wod's and 7:00pm barbell club.

Because we we are limited to 10 athletes per session I am asking that you sign up on the zen planner app or by going to and select the schedule page to reserve your spot.

If you don't reserve a spot and we have morevtgatn 10 people you will have to wait for the next wod.

Let me know if you need help signing up!

[05/10/20]   I'm at the gym now. I will be here most of the day so if you need to return borrowed equipment then text me at 907-957-3185 to let me know when you will be here so I don't miss you.

[05/09/20]   I just confirmed that 25% occupancy is 11 people in the gym. So including a coach that is 10 per workout.

We will open again on Monday. Still working on details. However, in order to open I will need the equipment back that I lent.

I will be at the gym from 6:30-7:30 tonight and again from noon till 1:00pm tomorrow to gather that gear. If those times don't work then please let me know and I will make arrangements to cone pick it up.

Yay. We are getting there guys.

[05/07/20]   5:30 pm at TMHS track tonight.

Stay tuned for details on returning equipment and re-opening details...

[05/07/20]   Doesnt look like I am going to make it for a live workout today so heres the wod...

Another pretty quick one today...

Warm up with:
5 push up
10 Ab mat sit ups
15 squats
5 rounds

Strength work is the KB 10 minute EMOM everyone loved last week
Odds: 14 kb Swings
Evens: 14 Alt KB Snatches

For the Metcon we will so Diane:
Deadlifts (225/155) if you have it.
H/s push ups

[05/06/20]   Today's wod will happen at 4:30pm again.

[05/05/20]   Today's wod starts in just over an hour.

Warm up:
10 strict or Jumping pull ups. If you dont have a pull up bar 1 minute h/s hold

Then 3 rounds of:
8 burpee box jump overs
8 squats
8 dips

10 Minute EOMOM of:
3-12 OH Press (strict)

8 Med ball cleans
10 push ups with a sit
12 ab mat sit ups
9 min AMRAP

[05/04/20]   Today's wod will be a joy for some and others will hate it..the weather is Amazing. Take advantage.. Choice of:

3 mile run
8 mile bike ride

[05/04/20]   Plan for a 4:30 ]pm live workout tomorrow!

[05/02/20]   In about 15 minutes we will begin some track work.

You have the following options after you complete Sara's warm up.

Option A:
Burpee mile

Option B:
Burpee mile as a team
This option will include extra work....

Option C:
800 meter run
Suicides 10,20,30,40,50,40, 30,20,10
800 Meter run

Option D:
2 mile run. Sprint the straight aways (100 meters) and jog or walk the corners

[05/01/20]   Who has heard me talk about the burpee mile?

[05/01/20]   Again... no morning wod tomorrow.. we will meet at TMHS track if you are interested in a track workout tomorrow. Warm up at 5:15pm. Workout to begin at 5:30pm.

See you there.

[05/01/20]   Running a few minutes behind bit here is the wod:

Warm up
10 h/r push ups
10 side to side med ball j/it's
10 front to back med ball j/o's
10 sot ups

Then 10 minute EMOM of:
Odds 14 kb swings
Evens 14 alt in snatches

Pull ups (or rows)
Box jumps
Med ball cleans

1, 2, 3.....
12 minute amrap

[04/30/20]   So I changed my mind about this morning. Looks like you enjoyed going at 4:30 pm yesterday so we will do it again today. See you then.

[04/30/20]   Here's this evening's wod. Starts in about 10 minutes fb live

Warm up
6 squats
6 box jumps
6 h/s push ups
6 Burpees
4 rounds

10 minute EoMOMof:
5-12 deadlifts

12 Shoulder to Overhead
16 alternating lunges
20 mountain climbers
4 Rounds

[04/29/20]   Today's wod will be on Facebook live at 4:30pm today...

CrossFit Juneau

Not able to get to gym to do this with you guys but here is today's wod

And the video:

Today's wod in 35 minutes. You just need one plate and jump rope.

WOD -- Plate Workout (1 - 45/25 PLATE)

10 Bicep Curls
10 Plate Skis
10 Front Raises (Over the head)
10 Wood Choppers (Over each shoulder)
10 Plate Squats
10 Halos (5 each direction)
10 Bent Over Rows
10 Plate Twists
10 Overhead High Knees
10 OH Press
100 d/u's or 25 burpees
3 Rounds

[04/27/20]   Today's workout:

Warm up

Tabata planks

Tabata alternating between power cleans & wall sits

Tabata alternating between power Snatches & push ups

D/U's or side to side med ball jumps
50, 40, 30, 20, 10

[04/24/20]   Today wod on a few

Warm up

10 minute EoMOM of 5-10 squats

10 OH Squats
10 H/R Push ups
10 V-Ups
10 box jump overs
12 minute AMRAP

[04/23/20]   Technical Difficulties this morning but here's the days WOD:

2 Rounds of our KB Routine:
10 KB Snatches Left Hand
10 KB Snatches Right Hand
20 Around the Worlds
10 1 Hand Alt KB Swings
10 2 hand KB Swings
10 KB Squats

THEN 2 Rounds of the following Plate Workout:
10 Bicep Curls
10 Plate Skis
10 Front Raises (Over the head)
10 Wood Choppers (5 over each shoulder)
10 Plate Squats
10 Halos (5 each direction)
10 Bent Over Rows
10 Plate Twists
10 OH High Knees
10 OH Press
100 D/U's or 25 burpees

FINISH with 1 more round of our KB Routine:
10 KB Snatches Left Hand
10 KB Snatches Right Hand
20 Around the Worlds
10 1 Hand Alt KB Swings
10 2 hand KB Swings
10 KB Squats

[04/22/20]   Today's workout...

Warm up

10 minute EoMOM of:
5-10 Push Press

Side to side med ball jump overs

Ab mat sit ups

50, 40, 30, 20, 10

[04/21/20]   Warm up
6 med ball cleans
6 kb Swings
6 box jumps

10 minute EoMOMof:
5-10 Deadlifts

15 burpees
15 push ups
15 dips
5 rounds

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Opening Hours

Monday 05:30 - 19:30
Tuesday 05:30 - 20:00
Wednesday 05:30 - 19:30
Thursday 05:30 - 20:00
Friday 05:30 - 19:30
Saturday 09:00 - 13:00
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