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 Strength Front Squat (Find a heavy single!) Metcon Squat singles in your area (Time) For time: 5-10-15-20-25-20-15-10-5 Air squats 10-20-30-40-50-40-30-20-10 Unbroken single unders 8 minute cap!Read 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 – Olympic Weightlifting Snatch complex (4x(1+1)) Pause snatch (below knee) + Snatch, 4x(1+1), 80-84% Clean complex (4x(1+1)) Clean from blocks (below knee) + jerk, 4x(1+1), 80-84% Paused Front Squat (4×2) 4×2, 70-75% Accessories 3×8 Supersets: Dips Single-leg Romanian DeadliftRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 14 10 shuttle runs 6 power cleans R 6 overhead lunges R 10 shuttle runs 6 power cleans L 6 Overhead lunges L 20 russian twists unweighted version 10 shuttle runs 8 push ups 8 lunges 10 shuttle runs 8 push ups 8 lunges...Read More

JP CrossFit – WOD Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.Note: this is an old metcon where we used to delineate rx weights with the binary. Please pick a weight that best reflects your athletic abilities i.e. thrusters in 2-3 sets. 11 min soft cap! 13...Read More

JP CrossFit – Olympic Weightlifting Snatch (5×1) 85-90% Clean and Jerk (3×1) 85-90% Back Squat (3×4) 3s pause in the hole, 79-84% Accessories 3×10 supersets: Cossack Squats Good Mornings 3 rounds: front plank 45s side blank 30s/sideRead More

JP CrossFit – WOD Back Squat (5×3 pause squats) Hold a 3 second pause at the bottom. @ a moderate weight meaning reps 1 and 2 feel fine but rep 3 feels challenging. These should be lighter than a regular 5×3. Metcon (No Measure) Choose your finisher! If you’re feeling extra sprightly today, choose 2!...Read More

JP CrossFit – WOD Metcon (No Measure) 6 Min to find one or all of the following A) Max unbroken single unders in one min B) Max double unders in one min C) Max unbroken double unders in one min max : Max Unbroken Single Unders in One Min (AMRAP – Reps) Max Double Unders...Read More

JP CrossFit – WOD Metcon (Weight) Find a heavy complex of: 1 Hang power clean 1 Power clean Metcon (Time) For Time 3 rounds of 10 power cleans* 12 bar over burpees –3 min rest– 3 rounds of 10 hang power cleans* 12 burpees 14 min cap! *Rx:95/65 Rx+: 135/95Read More