Announcements In order to best prepare coaches and athletes for the final throwdown/open WOD, we will be cancelling Thursday’s 4:30pm class. 5:30 and 6:30 will go on as usual. Join us Thursday night to watch Marc, Allie and coach Jasmine throwdown for your viewing pleasure! JP CrossFit – WOD Bench Press (Heavy 5×3 (aim for around to 80-90%1rm)) :30 Bike Test (AMRAP – Reps) 30 seconds on the Assault or the Rogue bikePop the top and gooooo!Read more

Announcements In order to best prepare coaches and athletes for the final throwdown/open WOD, we will be cancelling Thursday’s 4:30pm class. 5:30 and 6:30 will go on as usual. Join us Thursday night to watch Marc, Allie and coach Jasmine throwdown for your viewing pleasure! JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m run 10 hang power cleans 10 front squats Rx: 135/105/95/75Aim for 4-5 rounds (4-5 min/round). Looking for a weight you can start out relatively unbroken but then will probably need to break up into 2 sets. Faster runners should go heavier. Folks working on running should prioritize a lighter weight to do the full run volume.Read more

Announcements In order to best prepare coaches and athletes for the final throwdown/open WOD, we will be cancelling Thursday’s 4:30pm class. 5:30 and 6:30 will go on as usual. Join us Thursday night to watch Marc, Allie and coach Jasmine throwdown for your viewing pleasure! JP CrossFit – WOD Pre 24.3 Pull Up Cram Session! (No Measure) For folks trying to get kipping chin over or Chest to bar 3 x 4 reps Foot on box kipping drill 5 x 2-1-2 drill Beat swing + kipp pull up progression 2x Climbing pull ups (for chest to bar) 5x jump to hollow For folks trying to get BMU 5x jump to hollow 2x Climbing pull ups 3x Low bar bmu drill Metcon (Time) 10 Rounds for time 1-3 hard pull ups 5 shuttle runs1 shuttle run = down and back. Going for 3? Should be mostly unnbroken, max 2 sets. Singles...Read more

Announcements In order to best prepare coaches and athletes for the final throwdown/open WOD, we will be cancelling Thursday’s 4:30pm class. 5:30 and 6:30 will go on as usual. Join us Thursday night to watch Marc, Allie and coach Jasmine throwdown for your viewing pleasure! JP CrossFit – WOD Pre 24.3 Pull Up Cram Session! (No Measure) For folks trying to get kipping chin over or Chest to bar 3 x 4 reps Foot on box kipping drill 5 x 2-1-2 drill Beat swing + kipp pull up progression 2x Climbing pull ups (for chest to bar) 5x jump to hollow For folks trying to get BMU 5x jump to hollow 2x Climbing pull ups 3x Low bar bmu drill Metcon (Time) 10 Rounds for time 1-3 hard pull ups 5 shuttle runs 11 min cap!1 shuttle run = down and back. Going for 3? Should be mostly unnbroken, max...Read more

JP CrossFit – WOD Stimulus Lift, Sprint Metcon (Weight) Find a Heavy Complex of 1 power snatch 1 overhead squat 1 squat snatch Metcon (Time) For time 6 power snatches* 14 wall balls 6 overhead squats* 14 wall balls 6 squat snatches * 14 wall balls 6 min cap! Rx: 135/95/75/65*, 10’/9′, 20/14 Rx+: tall ballsaim for nearly unbroken wb sets, snatches as moderate-to-heavy singles, oh squat as unbroken. SPRINT!Read more