Announcements
Join us for the JPCF Endurance Race on Sunday April 26 at 2:00pm
- Community Class Updates: We’ve added a 10:00 AM Sunday class to accommodate everyone! Member spots are now capped at 20 per class (guests who drop-in don’t count toward that cap), so please help our coaches by signing up for class ahead of time in the app.
- 4th Annual Powerlifting Comp (May 16): Registration is live! Sign up by May 12 to avoid the late fee. Standard Squat/Bench/Deadlift format; all proceeds support our Scholarship Fund.
- Endurance Race Updates:
- New “Open” Division: For custom modifications, email [email protected] to discuss.
- Strategic Flexibility: RX/Scaled teams are allowed to split reps unevenly and vary weights within their division’s required range.
JP CrossFit – WOD
You Can’t Spell Fun Without F-U (5 Rounds for calories)
EMOM 20
Min 1: 12 burpees
Min 2: 18 sit-ups
Min 3: 12/9 calorie row*
Min 4: rest
*Rx: Increase the calories rowed by 2 each round:
12, 14, 16, 18, 20
9, 11, 13, 15, 17
Rx+: 15 burpees, 25 situps
The calorie row starts at 15/12, increase by 2 each round:
15, 17, 19, 21, 23
12, 14, 16, 18, 20
burpees and sit-ups should be at a recovery pace! The rower should be ALL OUT at the end 😉