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

Bench Press (1 rep max!)

Bent Over Row (moderate 5×5)

Metcon (AMRAP – Rounds and Reps)

4:00 on/1:00 off for 3 rounds:

Cash in: 10 D-ball over the shoulder cleans

AMRAP in time remaining:

20 cross-over single unders

9 v-ups

12 dumbbell shoulder to overheads

Rx: Dumbbell: 60/50/40/35, all D-balls are Rx
Score is total rounds and reps across the 3 rounds