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
JP CrossFit – Community Metcon (No Measure) EMOM 30 (45 sec on/15 sec off all rounds) For max total reps: Min 1: Row (Cals) Min 2: Sit ups Min 3: Box jumps Min 4: Kettlebell swings Min 5: Wallballs Min 6: Rest (full minute) Row (total calories) (5 Rounds for reps) 1 cal = 1...Read More
JP CrossFit – Community Metcon (No Measure) EMOM 30 (45 sec on/15 sec off all rounds) For max total reps: Min 1: Row (Cals) Min 2: Sit ups Min 3: Box jumps Min 4: Kettlebell swings Min 5: Wallballs Min 6: Rest (full minute) Row (total calories) (5 Rounds for reps) 1 cal = 1...Read More
