JP CrossFit – Olympic Weightlifting Hang Snatch (4×3) 4×3, 75-80%, either from the hang above the knee or from blocks above the knee. Clean complex (4x(2+1)) 4x(2+1), 75-80%. Clean from hang above the knee + Jerk (or blocks from above the knee). Back Squat (4×3) 4×3, 80-85% Accessories Single Leg Box Jump: 5×5/leg 3 Rounds:...Read More

JP CrossFit – WOD Announcements JPCF is participating int the TYPE 1 Takedown fundraiser on November 5th. Type 1 takedown benefits a 501c3 foundation named Diabetes Wills way. Diabetes Will’s Way is a nonprofit that serves young people across the entire United States. Will’s Way has issued grants in nearly every state, serving families who...Read More

JP CrossFit – WOD Snatch (Moderately Heavy Singles) Aim for consistency. While we are recording a single, complete 3 reps before going up in weight. Metcon (8 Rounds for reps) 4 Rounds 30s Max Cal Row 30s Rest 30s Max Double DB Hang Clean 30s Rest Rx 35/20 Rx+ 50/35dem biceps Score Cals rowed and...Read More

JP CrossFit – WOD Power Clean (Find a heavy touch and go triple; no dropping) Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips12 minute capRead More

JP CrossFit – WOD Announcements JPCF is participating int the TYPE 1 Takedown fundraiser on November 5th. Type 1 takedown benefits a 501c3 foundation named Diabetes Wills way. Diabetes Will’s Way is a nonprofit that serves young people across the entire United States. Will’s Way has issued grants in nearly every state, serving families who...Read More

JP CrossFit – WOD Remember Ludlow (Time) On April 20, 1914 the US Army opened fire on the homes of striking workers and their families from machine gun emplacements, that had been dug into place during negotiations to end the strike. Twenty people were killed, including twelve children. To learn more, visit https://en.wikipedia.org/wiki/Ludlow_Massacre 4 Rounds...Read More

JP CrossFit – Olympic Weightlifting Snatch (3×1) 90% of your 1RM Clean and Jerk (3×1) 90% of your 1RM Front Squat (4×2) 85-90% of your estimated max Accessories 3×10 Box jump w/straight legged landingRead More

JP CrossFit – Olympic Weightlifting Snatch (1RM) no more than two misses Clean and Jerk (1RM) no more than two misses Back Squat (3×2) 3sec pause in the hole, 85-90% Accessories 3×8 Superset: DB Row Face Pulls Curls 3×10 Superset: Russian Twists (10/side) V-UpsRead More

JP CrossFit – WOD Announcements Labor Day weekend announcemnts -All Saturday classes (community and powerlifting) will be cancelled. Those classes will be replaced with 24/7 access. Open gym for all memberships will continue at 12:20pm-2:30pm -On Labor Day, September 5th -3 special community WODS at 10:00am, 11:00am, and 12:00pm. All other classes are cancelled -GYM...Read More

JP CrossFit – WOD Gymnastics Metcon (5 Rounds for reps) EMOM 10: Odd: 45 sec hollow body hold Even: Max unbroken strict pull upsBanded pull ups or ring rows, at a scale you can do 4-8 reps fresh. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 3-6-9-12 etc Push ups Box jumps* *Rx =...Read More