Announcements

• Monday 10/14 is Indigenous Peoples’ Day so we will be cancelling all normal classes and instead holding Community classes at 7:00am and Noon.
• I’m excited for your fitness shirts are up on our online store! Link here
• Congrats to Audrey, Corinne, and Kira for officially joining the coaching staff!

JP CrossFit – WOD

Deadlift Program: Test Week

Deadlift (Test your 1 Rep Max!)

5 @ 55-60%

3 @ 65-70%

2 @ 75-80%

1 @ 85-90%

1 @ 95%

1 @ 103%+

OR

if you were here yesterday…..

Metcon (Time)

For time:

800m run

36 dumbbell front rack lunges*

600 m run

24 dumbbell front rack lunges*

400m run

12 dumbbell front rack lunges*

200 m run

*Rx: 2×50/2×40/2×35/2×25

20 min cap