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 Metcon (No Measure) EMOM 18 1) AMRAP calorie row 2) AMRAP distance handstand walk 3) Rest Score for Calorie Row (6 Rounds for reps) Scoring: The amount of calories you complete in each round. Score for Handstand Walk (6 Rounds for reps) Scoring: The amount of 5′ increments of the handstand walk you complete in each round. Finisher (Checkmark) 3 Rounds of 20 Bus drivers 5 Shoulder Y-T-W’s 8 half-kneeling bottoms up kettlebell press on each arm (light weight!)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 Metcon (4 Rounds for reps) 4 min on/2 min off for 4 sets 400m run 10 hang power cleans* AMRAP bar muscle-ups in remaining time *Rx: 135/95/75/65 Scoring: The amount of bar muscle-ups you complete in each round.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 Metcon (Time) 5 Rounds for time 15 box jump overs (24”/20”) 10 single-leg squats 5 handstand push-ups 1 deadlift* *Rx: 315/225/205/155 16 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 16:00.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 Power Snatch (1×1) Every 1:30 for 5 sets: 2 snatch pulls + 1 power snatch building to RPE 7/8 Metcon (AMRAP – Rounds & Reps) AMRAP 7 3 power snatches* 5 front squats 7 burpees over the bar *Rx: 125/105/95/65 Scoring: The amount of rounds and reps you complete within 7 minutes.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds & Reps) AMRAP 24 w/ a partner you go-i-go style 50 kettlebell swings 50 pushups 50 dumbbells clean and jerks 50 burpees Every 4 min- including 3,2,1 go- 200 meter runRead more