Announcements We’ve cancelled the 6:30p class on Wednesday 2/26 to be able to hold our staff meeting. JP CrossFit – WOD Metcon (5 Rounds for reps) 5 Rounds of 3 min on/3 min off 20/15 calorie row 15 box jump overs (24/20) AMRAP squat cleans in remaining time* *Rx: 185/155/125/105Read more

Announcements We’ve cancelled the 6:30p class on Wednesday 2/26 to be able to hold our staff meeting. JP CrossFit – WOD Weighted Pull-ups (build to a heavy 3 rep!) Metcon (Time) 7 Rounds for Time 2 wall walks Single arm dumbbell overhead walking lunge (25ft)* 10 pullups Single arm dumbbell overhead walking lunge (25ft)* *Rx: 50/40/35/25 14 min cap!Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a 20 min clock Cash in: Accumulate 4 min plank In the remaining time AMRAP 8 Dumbbell snatch 6 v-ups 4 burpees over dumbbells Rx+: GHD situps or toes to bar for v-upsAccumulate the 4 min plank. Plank on forearm or hands. Go heavy on those snatches since its only 8 reps at a time.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a 20 min clock Cash in: Accumulate 4 min plank In the remaining time AMRAP 8 Dumbbell snatch 6 v-ups 4 burpees over dumbbells Rx+: GHD situps or toes to bar for v-upsAccumulate the 4 min plank. Plank on forearm or hands. Go heavy on those snatches since its only 8 reps at a time.Read more

JP CrossFit – WOD Front Squat (Weight) E3MOM for 3 rounds 3 front squats starting at 65%Build in load across rounds ending at your heaviest set of 3 Front Squat (For reference ) Quads for Dayzzzz (Time) Cash in: 24 front squats* Immediately into 4 rounds of: 50 double unders 30 air squats *Rx: 115/95/85/65 12 min capRead more