Announcements

• Please join us for Coach Isaac’s farewell party at 6:30p, immediately after his last class on Friday January 17!
• We will be cancelling the 6:30p class on Thursday January 16 so that we can have a coaching staff meeting.
• Phoenix Cup teams have been announced! If you aren’t on a team and believe that you registered, please let Ari know.
• Starting Friday January 24, we will be adding a 4:30p and 5:30p WOD class on Friday nights. We are determining what form our Weightlifting classes will take going forward, and will have news about that soon.

JP CrossFit – WOD

Metcon (5 Rounds for reps)

Every 90 seconds for 5 rounds:

3-5 dips

Rx+: Weighted dips

Metcon (No Measure)

EMOM 16

Min 1: AMRAP calorie row

Min 2: Rest

Min 3: AMRAP double dumbbell box step ups*

Min 4: Rest

*Rx: 2×50/2×35/2×25
Updated WOD due to weather.

Rowing Calories (4 Rounds for calories)

Calories for each rowing round

Double Dumbbell Box Step Ups (4 Rounds for reps)

Total reps for each round