Announcements In order to best prepare coaches and athletes for the final throwdown/open WOD, we will be cancelling Thursday’s 4:30pm class. 5:30 and 6:30 will go on as usual. Join us Thursday night to watch Marc, Allie and coach Jasmine throwdown for your viewing pleasure! JP CrossFit – WOD Pre 24.3 Pull Up Cram Session! (No Measure) For folks trying to get kipping chin over or Chest to bar 3 x 4 reps Foot on box kipping drill 5 x 2-1-2 drill Beat swing + kipp pull up progression 2x Climbing pull ups (for chest to bar) 5x jump to hollow For folks trying to get BMU 5x jump to hollow 2x Climbing pull ups 3x Low bar bmu drill Metcon (Time) 10 Rounds for time 1-3 hard pull ups 5 shuttle runs1 shuttle run = down and back. Going for 3? Should be mostly unnbroken, max 2 sets. Singles...Read more

Announcements In order to best prepare coaches and athletes for the final throwdown/open WOD, we will be cancelling Thursday’s 4:30pm class. 5:30 and 6:30 will go on as usual. Join us Thursday night to watch Marc, Allie and coach Jasmine throwdown for your viewing pleasure! JP CrossFit – WOD Pre 24.3 Pull Up Cram Session! (No Measure) For folks trying to get kipping chin over or Chest to bar 3 x 4 reps Foot on box kipping drill 5 x 2-1-2 drill Beat swing + kipp pull up progression 2x Climbing pull ups (for chest to bar) 5x jump to hollow For folks trying to get BMU 5x jump to hollow 2x Climbing pull ups 3x Low bar bmu drill Metcon (Time) 10 Rounds for time 1-3 hard pull ups 5 shuttle runs 11 min cap!1 shuttle run = down and back. Going for 3? Should be mostly unnbroken, max...Read more

JP CrossFit – WOD Stimulus Lift, Sprint Metcon (Weight) Find a Heavy Complex of 1 power snatch 1 overhead squat 1 squat snatch Metcon (Time) For time 6 power snatches* 14 wall balls 6 overhead squats* 14 wall balls 6 squat snatches * 14 wall balls 6 min cap! Rx: 135/95/75/65*, 10’/9′, 20/14 Rx+: tall ballsaim for nearly unbroken wb sets, snatches as moderate-to-heavy singles, oh squat as unbroken. SPRINT!Read more

JP CrossFit – Olympic Weightlifting Focus Focus on beautiful movement. Rest 2-4min between the heavy singles. Snatch (3×1 ) @ 90+% Clean and Jerk (3×1) 90+%Read more

JP CrossFit – WOD Weekly Preview (No Measure) Monday: pattern: overhead press, hinge, squat volume: low reps Load: moderate to heavy Tuesday: Movement: Overhead pull, monostructural volume: low to moderate (depending) load: Light Wednesady movement: monostructural, hinge, squat Volume: moderate to high (depending) Load: moderate Thursday movement: horizontal push, monstructural load: heavy volume: lowRead more