JP CrossFit – WOD Week Preview Monday – monostructural, squat, OH pull, pacer, long Tuesday -hinge, horizontal push, monostructural, threshold, moderate loading Wednesday – squat, hinge, heavy, sprint Thursday – horizontal push, overhead pull, core, threshold, moderate Friday – overhead press, squat, pacer, lightRead more

JP CrossFit – Olympic Weightlifting Metcon (No Measure) Drills: 4 rounds for quality of 4 muscle cleans 2 slow-mo pvc pull under () () Metcon (No Measure) EMOM 10 1 hang squat clean 1 squat cleanFeel free to build across setsRead more

JP CrossFit – Community Metcon For experienced Athletes (Time) For time, in teams of two, partitioned how you like 1 mile run 100 push ups 200 kb swings 300 lunges 400 lateral hops 1 mile run 36 min cap! Rx+: unpartitioned, weighted lungesScale runs to take 10 min or less. Athletes can create rounds going i-go-you-go, or they can chip away at the wod as written. Work does not need to be split evenly. Partners can split the run (800m each) or if you enjoy running, do 1mile each together at the same time. Workout for New/returning from hiatus athletes (Time) For time, in teams of two 800m run 75 push ups 150 kb swings 200 air squats 300 lateral hops 800 m run (optional)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 Stimulus Lift, Sprint Metcon (Weight) E2mom x 4 3 overhead squats *Build to 80% or heavy and hit that across the 4 rounds, from the rack Metcon (Time) For time: 1000/900m row 50 overhead squats* 30 toes to bar 10 min cap! *Rx: 45/35/25 (empty barbell)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 Stimulus Lift, Sprint Metcon (Weight) E2MOM x 4 3 overhead squats Build to 80% or heavy and hit that across the 4 rounds, from the rack Metcon (Time) For time: 1000/900m row 50 overhead squats* 30 toes to bar 10 min cap! *Rx: 45/35/15 (empty barbell)Read more