Announcements Gymnastics Seminar — Class 4: The Butterfly Kip Saturday, November 7 at 1:00 PM Ready to make your pull-ups faster and more efficient? Join us for our next advanced gymnastics seminar to master the coordination and skillwork behind the Butterfly Kip—saving your strength while giving your cardio an extra boost. Sign-ups are live on Wodify now! JP CrossFit – WOD Ring Muscle-up Skillwork (Checkmark) 8-10 minutes to work on any of the following: 1- 4×3: 3 position ring muscle up (feet assisted) 2- 4×3: ring transitions w/ box or feet in front 3- 4×3: jumping ring muscle-up 4- 4×1: 4 kip swings + 1 catch in dip (no press) Metcon (Time) For Time: 9 – 6 – 3^ Ring muscle ups Front squats* 10 min cap *Rx:155/125/105/95 ^Rx+: 12-9-6 Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the...Read more

Announcements Gymnastics Seminar — Class 4: The Butterfly Kip Saturday, November 7 at 1:00 PM Ready to make your pull-ups faster and more efficient? Join us for our next advanced gymnastics seminar to master the coordination and skillwork behind the Butterfly Kip—saving your strength while giving your cardio an extra boost. Sign-ups are live on Wodify now! JP CrossFit – WOD Shoulder Press (1×5) Every 2 min x 5 sets: 5 strict presses building to RPE 7/8 Metcon (Time) For Time: 40-30-20-10 Sit-ups^ 4-3-2-1 Shoulder to overhead* *Rx: 185/155/125/105 ^Rx+: GHD sit ups 12 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 12:00.Read more

Announcements Gymnastics Seminar — Class 4: The Butterfly Kip Saturday, November 7 at 1:00 PM Ready to make your pull-ups faster and more efficient? Join us for our next advanced gymnastics seminar to master the coordination and skillwork behind the Butterfly Kip—saving your strength while giving your cardio an extra boost. Sign-ups are live on Wodify now! JP CrossFit – WOD Thruster (1×2) Every 90s for 4 sets: 2 thrusters, building to RPE 7/8 *from the ground Metcon (5 Rounds for time ↓ shorter is better) Every 3:00 for 5 rounds 100m run 10 thrusters* 8 pull-ups^ Rest for the remainder of time each round *Rx: 95/75/65/55 ^Rx+: 200m run, 12 thrusters, 10 chest to bar pull-ups Scoring: The amount of time it takes you to complete each round.Read more

JP CrossFit – Community Metcon (5 Rounds for reps) EMOM 25 Fight Gone Bad style 40 seconds on/ 20 seconds off 1: AMRAP cal row 2: Dumbbell snatches 3: Box jumps 4: Wall balls 5: Rest (Optional: jumping lunges) Scoring: The total number of reps you get each round. Fight Gone Bad style means that you count reps continuously from movement to movement, so if you complete 15 cals on the rower in minute one, your first dumbbell snatch would be rep 16, and you continuously count from there.Read more

JP CrossFit – Community Metcon (5 Rounds for reps) EMOM 25 Fight Gone Bad style 40 seconds on/ 20 seconds off 1: AMRAP cal row 2: Dumbbell snatches 3: Box jumps 4: Wall balls 5: Rest (Optional: jumping lunges) Scoring: The total number of reps you get each round. Fight Gone Bad style means that you count reps continuously from movement to movement, so if you complete 15 cals on the rower in minute one, your first dumbbell snatch would be rep 16, and you continuously count from there.Read more