Announcements On Monday October 12, Indigenous Peoples’ Day, we will be cancelling all normal classes and will be holding community classes at 7:00 am and noon. JP CrossFit – WOD Metcon (4 Rounds for reps) 2:00 on/2:00 off for 4 rounds 3 burpee pull-ups 6 double dumbbell weighted front rack lunges* 9 box jump overs* AMRAP wall balls* Rx: 2×50/2×40/2×35/2×25, 24″, 20″, 20/14 Scoring: The amount of wall balls you complete in each round. Metcon (Checkmark) :40 on/:20 off for 6 rounds (rotating movements) 1: Hollow pulses 2: Arch pulses 3: Oblique taps 4: Ab mat sit ups 5: Lying leg lifts 6: GHD sit-ups (or V-ups)Read more

Announcements On Monday October 12, Indigenous Peoples’ Day, we will be cancelling all normal classes and will be holding community classes at 7:00 am and noon. JP CrossFit – WOD Cardio Painz (Time) Level 3 2000m row 1 mile run 300 double unders Level 2* 2000m row 1 mile run 100 double unders Level 1* 1500m row 1000m run 200 single unders *Level 1 & 2 complete in any order Level 3: complete as written 24 min cap!! Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to 24:00.Read more

Announcements On Monday October 12, Indigenous Peoples’ Day, we will be cancelling all normal classes and will be holding community classes at 7:00 am and noon. JP CrossFit – WOD Back Squat (1×1 ) Every 2:30 for 5 sets 5, 3, 2, 1, 1 Back squats (from rack) Building to a heavy single Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Front Squats* Kettlebell Swings* 3 pushups in between each round *Rx: 95/75/65/55, 24kg/20kg/16kg/12kg 13 min cap Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to 13:00.Read more

JP CrossFit – CommunityRead more

JP CrossFit – Community Metcon (AMRAP – Rounds & Reps) AMRAP 26 In teams of 3: Partner A : 400 m run or 500m row Partner B: AMRAP 10 pushups 10 dumbbell snatches 10 burpees 10 goblet squats Partner C: Odd object hold (plate, Dball, sandbag, dog, child, etc) Switch once partner A is done with their cardio! A > B > C > A Scoring: The amount of rounds and reps of the AMRAP your team completes within 26 minutes.Read more