Announcements

• Please join us for Coach Isaac’s farewell party at 6:30p, immediately after his last class on Friday January 17!
• We will be cancelling the 6:30p class on Thursday January 16 so that we can have a coaching staff meeting.
• Phoenix Cup teams have been announced! If you aren’t on a team and believe that you registered, please let Ari know.
• Starting Friday January 24, we will be adding a 4:30p and 5:30p WOD class on Friday nights. We are determining what form our Weightlifting classes will take going forward, and will have news about that soon.

JP CrossFit – WOD

Metcon (7 Rounds for reps)

7 rounds of 2:00 on/2:00 off

300/250m row

6 heavy dumbbell snatches*

AMRAP dips

*Rx: 70/60/50/40
Scale dips to something you can do 4+ reps with.

(Changed to rowing due to the cold weather)