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! JPCF Running Workshops with Coach Jae Whether you’re gearing up for the Franklin Park Turkey Trot or just want to feel more confident when running shows up in a WOD, join Coach Jae for two supportive, all-abilities workshops! On Sunday, November 1 at 1:00 PM at JPCF, we’ll cover simple running mechanics, drills, and sustainable pacing, followed by a scaled 5K-distance track session on Sunday, November 8 at 9:00 AM at the English High Track. Both sessions are structured just like regular JPCF classes—complete with a warm-up, individualized coaching, and plenty of scaling...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 (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