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 (AMRAP – Rounds & Reps) AMRAP 20 30 wall balls* 20 burpee box jump overs (24”/20”) 100 double unders *Rx: 20/14lb ball to 10’/9’ target Scoring: The amount of rounds and reps you complete within 20 minutes.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) For time 1,000m/850m row into… 4 rounds of 15 dumbbell hang snatches (arm 1)* 15 dumbbell hang snatches (arm 2) 15 toes to bar 20 min cap! *Rx: 70/50/40/30 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 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 Ring Muscle-up Skillwork (Checkmark) 8-10 minutes to work on any of the following: 1- 4×3: 3 position ring muscle up (feet assisted) 2- 4×3: ring transitions w/ box or feet in front 3- 4×3: jumping ring muscle-up 4- 4×1: 4 kip swings + 1 catch in dip (no press) Metcon (Time) For Time: 9 – 6 – 3^ Ring muscle ups Front squats* 10 min cap *Rx:155/125/105/95 ^Rx+: 12-9-6 Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the...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 Shoulder Press (1×5) Every 2 min x 5 sets: 5 strict presses building to RPE 7/8 Metcon (Time) For Time: 40-30-20-10 Sit-ups^ 4-3-2-1 Shoulder to overhead* *Rx: 185/155/125/105 ^Rx+: GHD sit ups 12 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 12:00.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 Thruster (1×2) Every 90s for 4 sets: 2 thrusters, building to RPE 7/8 *from the ground Metcon (5 Rounds for time ↓ shorter is better) Every 3:00 for 5 rounds 100m run 10 thrusters* 8 pull-ups^ Rest for the remainder of time each round *Rx: 95/75/65/55 ^Rx+: 200m run, 12 thrusters, 10 chest to bar pull-ups Scoring: The amount of time it takes you to complete each round.Read more