Announcements Important announcement! We will be closed tomorrow (Tuesday) morning and through noon class in anticipation of the storm. Weather tells us it’s going to be pretty brutal. As of right now, we’re keeping evening classes open, but want to express that we may cancel those if getting to the gym becomes unsafe. We will let evening folks know that the gym is cancelled via wodify announcement, email announcement, Facebook and slack announcement, in addition to cancelling the classes on wodify platform. I’ve extended 24/7 access to everyone who currently has it from the p-cup. Email info@jpcrossfit if you would like access. I will put up a gym wod and an at-home wod (pandemic-style) for folks. JP CrossFit – WOD Clean (Build to a moderate single(80-90% 1rm). Take about 90-100% of the build for this metcon weight (185 is max). ) Power Clean (1×1 Build to a moderate single(80-90% 1rm)....Read more

Announcements Come to the JPCF Semi-Formal Formal dance party Friday, Feb 16th @ 6:30pm. Rsvp with this link so we can have a head count for catering! Please come, even if you didn’t participate in the P-Cup! Wear your fanciest, most feel-good outfits! https://forms.gle/KdEheGqDoyAcGs527 JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 400m run 15 kb swings* 5 strict chin ups *Rx: 24kg/16kg/12kg/8kgTo do Rx chin up reps, you should be able to do a set of 5 unbroken when fresh, but sets of 2 or so consistently when not fresh, and fast singles towards the end. Cut down reps to 3-4 reps if doing singles and doubles (unless they’re really fast and consistent singles). Goal is 4-6 rounds. Fast runners GO HEAVIER and break up kb more ()Read more

Announcements Come to the JPCF Semi-Formal Formal dance party Friday, Feb 16th @ 6:30pm. Rsvp with this link so we can have a head count for catering! Please come, even if you didn’t participate in the P-Cup! Wear your fanciest, most feel-good outfits! https://forms.gle/KdEheGqDoyAcGs527 JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 400m Run 15 Kettlebell Swings* 5 Strict Chin-ups *Rx: 24kg / 16kg / 12kg / 8kgTo do Rx chin-up reps, you should be able to do a set of 5 unbroken when fresh, but sets of 2 or so consistently when not fresh, and fast singles towards the end. Cut down reps to 3-4 reps if doing singles and doubles (unless they’re really fast and consistent singles). Goal is 4-6 rounds. Fast runners GO HEAVIER and break up kb more ()Read more

Announcements Come to the JPCF Semi-Formal Formal dance party Friday, Feb 16th @ 6:30pm. Rsvp with this link so we can have a head count for catering! Please come, even if you didn’t participate in the P-Cup! Wear your fanciest, most feel-good outfits! https://forms.gle/KdEheGqDoyAcGs527 JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 400m Run 15 Kettlebell Swings* 5 Strict Chin-ups *Rx: 24kg / 16kg / 12kg / 8kgTo do Rx chin-up reps, you should be able to do a set of 5 unbroken when fresh, but sets of 2 or so consistently when not fresh, and fast singles towards the end. Cut down reps to 3-4 reps if doing singles and doubles (unless they’re really fast and consistent singles). Goal is 5-7 rounds. Fast runners GO HEAVIER and break up kb more ()Read more

JP CrossFit – WOD Weekly Preview (No Measure) Monday Stimulus: Pacer Load: Light volume: high Movement patterns: monostructural, hinge, overhead pull Tuesday Stimulus:threshold heavy, moderate reps Movement patterns: squat, overhead press, horizonal push (slight) Wednesday Stimulus:lift moderate load, low reps Movement patterns:horizontal push, core Thursday Stimulus: threshold moderate load, moderate reps Movement patterns: hinge, squat, monostructuralish Friday Stimulus:threshold/sprint light load, moderate reps Movement patterns:overhead press, squat, overhead pullRead more