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

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

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

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18, with a partner I-go-you-go 60 wall balls 60 situps 60 push ups 60 db overhead lunges 60 db russian twists Rx+: vups for situps, plyo push up on plates for push upsYou’re welcome to increase the difficulty of one or more movements, even if you don’t plan to make all of them harder.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18, with a partner I-go-you-go 60 wall balls 60 situps 60 db thrusters 60 push ups 60 db overhead lunges 60 db russian twists Rx+: vups for situps, plyo push up on plates for push upsYou’re welcome to increase the difficulty of one or more movements, even if you don’t plan to make all of them harder.Read more