Announcements Gymnastics Seminar — Class 4: The Butterfly Kip Saturday, November 7 at 1:00 PM Ready to make your pull-ups faster and more efficient? Join us for our next advanced gymnastics seminar to master the coordination and skillwork behind the Butterfly Kip—saving your strength while giving your cardio an extra boost. Sign-ups are live on...Read More
Announcements Gymnastics Seminar — Class 4: The Butterfly Kip Saturday, November 7 at 1:00 PM Ready to make your pull-ups faster and more efficient? Join us for our next advanced gymnastics seminar to master the coordination and skillwork behind the Butterfly Kip—saving your strength while giving your cardio an extra boost. Sign-ups are live on...Read More
Announcements Gymnastics Seminar — Class 4: The Butterfly Kip Saturday, November 7 at 1:00 PM Ready to make your pull-ups faster and more efficient? Join us for our next advanced gymnastics seminar to master the coordination and skillwork behind the Butterfly Kip—saving your strength while giving your cardio an extra boost. Sign-ups are live on...Read More
Announcements Gymnastics Seminar — Class 4: The Butterfly Kip Saturday, November 7 at 1:00 PM Ready to make your pull-ups faster and more efficient? Join us for our next advanced gymnastics seminar to master the coordination and skillwork behind the Butterfly Kip—saving your strength while giving your cardio an extra boost. Sign-ups are live on...Read More
JP CrossFit – Community Metcon (5 Rounds for reps) EMOM 25 Fight Gone Bad style 40 seconds on/ 20 seconds off 1: AMRAP cal row 2: Dumbbell snatches 3: Box jumps 4: Wall balls 5: Rest (Optional: jumping lunges) Scoring: The total number of reps you get each round. Fight Gone Bad style means that...Read More
JP CrossFit – Community Metcon (5 Rounds for reps) EMOM 25 Fight Gone Bad style 40 seconds on/ 20 seconds off 1: AMRAP cal row 2: Dumbbell snatches 3: Box jumps 4: Wall balls 5: Rest (Optional: jumping lunges) Scoring: The total number of reps you get each round. Fight Gone Bad style means that...Read More
JP CrossFit – WOD Clean and Jerk (1×2 ) Every 2:30 for 5 sets 2 clean and jerks building to RPE 7/8 Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#6 min cap Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the...Read More
JP CrossFit – WOD Metcon (Time) 4 Rounds For Time: 600m run 60 double-unders 6 single dumbbell devils press* Rest 1 minute between rounds 26 min cap *Rx: 50/40/35/25 Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to 26:00....Read More
JP CrossFit – WOD Metcon (No Measure) EMOM 20 1: 8 power snatches* 2: AMRAP cal row 3: 8 burpees over the bar 4: AMRAP handstand push-ups 5: Rest *Rx: 95/75/65/55 AMRAP Cal Row (4 Rounds for calories) Scoring: The amount of calories you row in each round. AMRAP Handstand Push-Ups (4 Rounds for reps)...Read More
JP CrossFit – WOD Max Height Box Jump (8:00 to find a max height box jump) Record height in inches as reps completed Metcon (AMRAP – Rounds & Reps) AMRAP 12 2 rope climbs 10 double dumbbell deadlifts* 12 box jumps* *Rx: 50s/40s/35s/25s 24/20 Scoring: The amount of rounds and reps you complete within 12...Read More
