JP CrossFit – WOD Front Squat (Every 2:00 for 5 sets: 3 front squats (from the rack) Building to heavy 3 (RPE 8/9)) Bull Shark (Time) 4 Rounds for Time 5 front squats* 10 deadlifts* 15 burpees over the bar *Rx: 225/185/155/125 8 min cap! Bull Shark: Pound-for-pound, the bull shark is arguably the strongest. It boasts an incredible bite force of 1,350 psi, which is proportionally stronger than that of a great white 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 8:00.Read more

JP CrossFit – WOD Frilled Shark (Time) For time: 3-6-9-12-15-18 Shoulder to overhead* Chest-to-bar pull-ups –20 ab mat situps^ between each round– *Rx: 105/95/85/65 ^Rx+: GHDs 20 min cap Frilled Sharks are often described as ‘living fossils’. They have 6 pairs of gills and catch prey by bending their body and striking like a snake. Records show they’ve been around for over 280 million years. 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 20:00.Read more

Announcements Weekend Schedule Update: Starting this weekend (July 25), we are taking a temporary hiatus from the 11:30 AM Saturday Powerlifting and 10:00 AM Sunday Community classes. The 10:00 AM Saturday Powerlifting and 11:00 AM Sunday Community classes are staying on the schedule, but we’ll gladly bring the other sessions back if weekend crowds start bursting at the seams again! JP CrossFit – Community Wii Sports Resort!! (Checkmark) 1:00 on/0:15 off for 18 rounds: 1: Cycling – (Cyclist squats with a dumbbell or kettlebell) 2: Sword fighting – (Kettlebell swings) 3: Wakeboarding – (Rowing/biking) 4: Basketball – (Tall wallballs) 5: Archery – (Renegade rows, alternating sides) 6: Beach Time! (Rest)Read more

Announcements Weekend Schedule Update: Starting this weekend (July 25), we are taking a temporary hiatus from the 11:30 AM Saturday Powerlifting and 10:00 AM Sunday Community classes. The 10:00 AM Saturday Powerlifting and 11:00 AM Sunday Community classes are staying on the schedule, but we’ll gladly bring the other sessions back if weekend crowds start bursting at the seams again! JP CrossFit – WOD Thruster (15 minutes to build to a heavy single thruster (RPE 9/10) From the rack ) Tran (s?) (Time) For Time: 21-15-9 Thrusters* Toes-to-bar *Rx: 95/85/75/65 10 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 10:00.Read more

Announcements Weekend Schedule Update: Starting this weekend (July 25), we are taking a temporary hiatus from the 11:30 AM Saturday Powerlifting and 10:00 AM Sunday Community classes. The 10:00 AM Saturday Powerlifting and 11:00 AM Sunday Community classes are staying on the schedule, but we’ll gladly bring the other sessions back if weekend crowds start bursting at the seams again! JP CrossFit – WOD Sumo Deadlift (Every 2:30 for 5 sets 2 Sumo Deadlifts, building to an RPE 8 ) Metcon (No Measure) 2:00m on/2:00m off for 4 rounds Rounds 1 & 3: 12/15 cal row AMRAP crossover single unders Rounds 2 & 4: 12/15 cal row AMRAP front rack lunges (alternating legs)* *Rx: 50/40/35/25 Crossover Single Unders (2 Rounds for reps) Scoring: The amount of crossover single unders you complete in each round. Front Rack Lunges (2 Rounds for reps) Scoring: The amount of front rack lunges you complete...Read more