Announcements Weekend Schedule Update: Starting next week (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 Metcon (Weight) Every 1:30 for 6 sets: Clean Complex at RPE 7: 1 High pull 1 Hang power clean 1 Clean (power or squat)Scoring: The weight that you completed the complex with for all 6 sets. If you changed weights during the complex, note it as scaled. Metcon (AMRAP – Rounds & Reps) AMRAP 12 300m run 3 squat cleans*^ 3 pull-ups* *add 3 reps of the squat cleans and pull-ups each round ^Rx: 135/105/95/75Round 2 = 300m run, 6 squat cleans, 6 pull ups Round...Read more

JP CrossFit – Community Metcon (No Measure) EMOM 30 (45 sec on/15 sec off all rounds) For max total reps: Min 1: Row (Cals) Min 2: Sit ups Min 3: Box jumps Min 4: Kettlebell swings Min 5: Wallballs Min 6: Rest (full minute) Row (total calories) (5 Rounds for reps) 1 cal = 1 rep Sit-Ups (5 Rounds for reps) Box Jumps (5 Rounds for reps) Kettlebell Swings (5 Rounds for reps) Wallballs (5 Rounds for reps)Read more

JP CrossFit – Community Metcon (No Measure) EMOM 30 (45 sec on/15 sec off all rounds) For max total reps: Min 1: Row (Cals) Min 2: Sit ups Min 3: Box jumps Min 4: Kettlebell swings Min 5: Wallballs Min 6: Rest (full minute) Row (total calories) (5 Rounds for reps) 1 cal = 1 rep Sit-Ups (5 Rounds for reps) Box Jumps (5 Rounds for reps) Kettlebell Swings (5 Rounds for reps) Wallballs (5 Rounds for reps)Read more

JP CrossFit – WOD Overhead Squat (Every 2:30 for 5 rounds: 2 Overhead squats (from the rack) Building to an RPE 8/9 ) Metcon (Time) For Time 21-15-9 Overhead squats* 100-75-50 Double unders *Rx: 115/105/85/75 11 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 11:00.Read more

JP CrossFit – WOD Metcon (No Measure) EMOM 25 1: AMRAP ring muscle-ups 2: 12 dumbbell snatches* 3: 12 single leg v-ups 4: AMRAP weighted box step-overs* 5: Rest *Rx: 50/40/35/25, 24”/20” Scoring: The amount of ring muscle-ups and weighted box step-overs you complete in each round. Ring Muscle-ups (5 Rounds for reps) Weighted Box Step-overs (5 Rounds for reps)Read more