Announcements

Altered schedule reminder for 4th of July week.

—July 4th, all classes cancelled

–July 5th, altered schedule: community @ 8:00am, 12:00pm, 4:30pm

-July 6th, Powerlifitng cancelled.

As a thank you for helping us give staff time off, we’re happy to offer you free 24/7 access for these three dates. Email [email protected] to activate access no later than July 3rd.

JP CrossFit – WOD

1 Rep Max Back Squat OR Cardio Fun!

If you were here yesterday you get to do cardio fun! If not, you are going to test your back squat!

Back Squat (1 RM test!! Aim for 103%!)

1×5 @ 60%

1×3 @ 70%

1×2 @ 80%

1×2 @ 90%

1×1 @ 95%

1×1 @ 103%+

3 mile run OR 2k row time trial

Metcon (Time)

3 mile run! Can do this partner or solo!

2k Row (Time)

Max Effort 2k Row
Test your 2k row for a benchmark score! You can try to beat this during the p-cup 🙂

Finisher (Time)

accumulate a 3 min hollow hold OR a 5 min plank hold