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

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