Announcements

Altered schedule reminder for 4th of July week.

—July 4th, all classes cancelled

–July 5th, altered schedule: community @ 8:00am, 12:00pm, 4:30pm

-July 6th, Powerlifitng cancelled.

As a thank you for helping us give staff time off, we’re happy to offer you free 24/7 access for these three dates. Email [email protected] to activate access no later than July 3rd.

JP CrossFit – WOD

Choices!

You will only be doing the 1 Rep Max Back Squat if you didn’t do it on Monday.

If you did the Back Squat on Monday, you will be doing the 5K Row or 3 mile run either solo or with a partner.

You will not be doing both the back squat and cardio, and if you are doing the cardio, you will only be doing the row or the run, not both.

If you do the run or the row, you will also be doing the Finisher!

Back Squat

Back Squat (1 RM test!! Aim for 103%!)

1×5 @ 60%

1×3 @ 70%

1×2 @ 80%

1×2 @ 90%

1×1 @ 95%

1×1 @ 103%+

3 Mile Run

Myers’ 3 Mile Loop (Time)

JPCF -> Hyde Park -> Walk Hill -> American Legion -> Canterberry -> Morton -> Hyde Park -> JPCF

Rx+ = 20# weight vest
Link to the route here!

Partner 3 Mile Run (Time)

Alternate 800m runs until you complete a total of six.

5K Row

5k Row (Time)

Max Effort 5k Row

Partner 5k Row (Time)

Finisher

Finisher (Time)

Accumulate:

A 3 min hollow hold

OR

A 5 min plank hold
Score is the total time it takes to accumulate the hold including breaks.