JP CrossFit – WOD Metcon (Time) For Time: Accumulate 50 front squats…. but every minute (including start) do 5 burpees 12m cap Rx: 135/95/85/65 Metcon (Checkmark) Bodybuilding Finisher: 3 rounds, not for time 10 Hanging windshield wipers (5 in each direction) 10/arm hammer curls 10 overhead dumbbell tricep extensions 10 weighted calf raises Accumulate a 1m plankRead more

JP CrossFit – WOD Metcon (No Measure) 25M EMOM 1: 12/15 cal row 2: AMRAP Rope Climbs 3: 10 Wall ball sit-ups 4: AMRAP Wall-balls 5: Rest Rx: 20/14 Rx+ Wall ball GHDs AMRAP Rope Climbs (5 Rounds for reps) AMRAP Wall Balls (5 Rounds for reps)Read more

JP CrossFit – WOD Split Jerk (Every 2:30m for 5 rounds, 3 Split Jerks, building in weight to RPE 8) Record top set Metcon (Time) For Time: 21-15-9 Box Jumps Push Jerk 10m Cap Rx: 155/135/105/75 24″/20″Read more

Announcements We have decided to extend the deadline for the Phoenix Cup until Monday, Jan 5th! Why sign up? We built the Phoenix Cup to bring us closer together. It doesn’t matter if you are brand new to the gym or a seasoned veteran—everyone has a role to play. Actually, the biggest way to help your team isn’t by hitting a massive PR (though we love those, too!); it’s by showing up. Attendance, mobility, and skill work are the heavy hitters for points in this competition. The Cup is also a fantastic way to bridge the gap between class times. It connects the 6 AM crew with the 5:30 PM crew and helps you expand your gym family. Plus, we know how hard it is to stay motivated in the winter—let this team spirit be the fuel you need to keep moving! Sign up now at www.jpcfpcup.com Start the year...Read more

JP CrossFit – Community Metcon (Time) For time w/ a partner (you go i go) 120/100 cal row 100 American kettlebell swings 100 wall balls 100 situps 100 box jumps 25 min cap!Read more