Announcements Join Coach Jae at the Franklin Park Turkey Trot 5K on November 27, Thanksgiving Day. Link to sign up is here! Spots are going fast, so sign up now if you are planning on participating! Choose JP Crossfit as your team when registering. Race day logistics: Meet at the flagpole outside of the clubhouse...Read More

Announcements Join Coach Jae at the Franklin Park Turkey Trot 5K on November 27, Thanksgiving Day. Link to sign up is here! Spots are going fast, so sign up now if you are planning on participating! Choose JP Crossfit as your team when registering. Race day logistics: Meet at the flagpole outside of the clubhouse...Read More

JP CrossFit – Community Metcon (3 Rounds for reps) w/ a partner- split however you want! You can alternate full rounds or you-go-i-go style! AMRAP 10 10 dumbbell snatches 10 step back lunges 10 dumbbell shoulder to overhead -rest 2 min- AMRAP 8 8 wall balls 8 wall ball situps 8 med ball russian twists...Read More

JP CrossFit – Community Metcon (3 Rounds for reps) w/ a partner- split however you want! You can alternate full rounds or you-go-i-go style! AMRAP 10 10 dumbbell snatches 10 step back lunges 10 dumbbell shoulder to overhead -rest 2 min- AMRAP 8 8 wall balls 8 wall ball situps 8 med ball russian twists...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14 (:45s on/:15s off) 5 thrusters* 10 burpees over the bar 5 power snatches* 10 toes to bar *Rx: 105/85/65/55Read More

JP CrossFit – WOD Deadlift (Every 3 minutes x 4 sets 3 deadlifts @RPE 8 ) medium, 3rd rep starts to feel heavy Metcon (AMRAP – Rounds and Reps) AMRAP 3 min x 4 sets 12 kettlebell swings* 10 sit ups^ 8 box jump overs (24/20) -rest 1 min after each set- Pick up where...Read More

JP CrossFit – WOD Partner Chipper (Time) For time, with a partner, you-go-I-go style 2k row 200 double unders 80 pullups 60 dumbbell clean and jerks* 40 pushups 2k row *Rx: 50/40/35/25 30 min capRead More

JP CrossFit – WOD Overhead Squat (Every 2 minutes x 6 sets: 1 OHS, building to a heavy single ) Metcon (Time) 1-3-5-7-9 wall walks 5-4-3-2-1 HEAVY overhead squats *Rx: 155/125/105/85 12 min capRead More

JP CrossFit – WOD Bench Press (Every 3 minutes x 4 sets 3 bench presses @RPE 8 ) medium, 3rd rep starts to feel heavy! Metcon (Time) 3 rounds for time 400 m run 20 alternating devils presses* *Rx: 50/40/35/25 14 min cap!Read More

JP CrossFit – Community Metcon (Time) With a Partner, You-Go-I-Go 2 Rounds For Time 800m run (run together) 60 Dumbbell Snatches 60 Wall Balls 40 Lateral Hops Over Dumbbell 40 Sit Ups 25m Time CapRead More