JP CrossFit – WOD Blue Shark (Time) 3 rounds for time: 800m run 30 double dumbbell box step overs* *Rx: 2×50/2×40/2×35/2×25 24 min cap Blue Sharks are highly migratory and can be found worldwide. Except for very cold waters. They’re capable of undertaking many migrations across the Atlantic. And can migrate over 5,700 miles (9,200...Read More

JP CrossFit – WOD Skillwork (Checkmark) Every 1:30 for 5 rounds: 3-5 strict dips Spinner Shark (AMRAP – Rounds & Reps) AMRAP 15 5 kipping handstand push-ups 10 toes-to-bar 20 dumbbell snatches* 30 double unders *Rx: 50/40/35/25 The Spinner Shark performs spectacular spinning leaps out of the water. Thus it’s name. When feeding on schools...Read More

JP CrossFit – WOD Front Squat (Every 2:00 for 5 sets: 3 front squats (from the rack) Building to heavy 3 (RPE 8/9)) Bull Shark (Time) 4 Rounds for Time 5 front squats* 10 deadlifts* 15 burpees over the bar *Rx: 225/185/155/125 8 min cap! Bull Shark: Pound-for-pound, the bull shark is arguably the strongest....Read More

JP CrossFit – WOD Frilled Shark (Time) For time: 3-6-9-12-15-18 Shoulder to overhead* Chest-to-bar pull-ups –20 ab mat situps^ between each round– *Rx: 105/95/85/65 ^Rx+: GHDs 20 min cap Frilled Sharks are often described as ‘living fossils’. They have 6 pairs of gills and catch prey by bending their body and striking like a snake....Read More

Announcements Weekend Schedule Update: Starting this weekend (July 25), we are taking a temporary hiatus from the 11:30 AM Saturday Powerlifting and 10:00 AM Sunday Community classes. The 10:00 AM Saturday Powerlifting and 11:00 AM Sunday Community classes are staying on the schedule, but we’ll gladly bring the other sessions back if weekend crowds start...Read More

Announcements Weekend Schedule Update: Starting this weekend (July 25), we are taking a temporary hiatus from the 11:30 AM Saturday Powerlifting and 10:00 AM Sunday Community classes. The 10:00 AM Saturday Powerlifting and 11:00 AM Sunday Community classes are staying on the schedule, but we’ll gladly bring the other sessions back if weekend crowds start...Read More

Announcements Weekend Schedule Update: Starting this weekend (July 25), we are taking a temporary hiatus from the 11:30 AM Saturday Powerlifting and 10:00 AM Sunday Community classes. The 10:00 AM Saturday Powerlifting and 11:00 AM Sunday Community classes are staying on the schedule, but we’ll gladly bring the other sessions back if weekend crowds start...Read More

Announcements Weekend Schedule Update: Starting next week (July 25), we are taking a temporary hiatus from the 11:30 AM Saturday Powerlifting and 10:00 AM Sunday Community classes. The 10:00 AM Saturday Powerlifting and 11:00 AM Sunday Community classes are staying on the schedule, but we’ll gladly bring the other sessions back if weekend crowds start...Read More

Announcements Weekend Schedule Update: Starting this weekend (July 25), we are taking a temporary hiatus from the 11:30 AM Saturday Powerlifting and 10:00 AM Sunday Community classes. The 10:00 AM Saturday Powerlifting and 11:00 AM Sunday Community classes are staying on the schedule, but we’ll gladly bring the other sessions back if weekend crowds start...Read More

Announcements Weekend Schedule Update: Starting next week (July 25), we are taking a temporary hiatus from the 11:30 AM Saturday Powerlifting and 10:00 AM Sunday Community classes. The 10:00 AM Saturday Powerlifting and 11:00 AM Sunday Community classes are staying on the schedule, but we’ll gladly bring the other sessions back if weekend crowds start...Read More