Announcements

Calling all JPCF Turkey Trotters! Coach Jae will be leading the team for the Franklin Park Turkey Trot on Thanksgiving Day again this year!

Hurry up and register because prices increase the day after Halloween and it can sell out.

Here’s the link to our team page to sign up: Franklin Park Turkey Trot

We’re the JPCF Trottin’ Turkeys team (obvs)

JP CrossFit – WOD

CHAD (Time)

1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
This workout was in our system before our updated Rx. Rx weight is 45/35/20/14# ruck or weighted vest.

Scoring: Time it takes you to complete the workout.

Partner Chad (Time)

For Time:

With a partner, I-go-you-go

1000 box step ups (20″ box)

Rx+: weighted step up 25/20/15 (vest or dumbbell)
Scoring: The time it takes to complete the workout

Recovery Stretching!! (No Measure)

Foam Roller : 45 sec/side

Calves

Hamstrings

Quads

IT Bands

Low Back

Glutes

1 min/side each:

Pigeon Pose

Couch Stretch

Seated Straddle