Announcements -This Friday we will have a professional photographer taking photos of folks working out in the evening! New profile pic anyone? -DJ Stell will be in the Haus playing your fave hits. Fill out this form if you’d like to hear your jamz https://docs.google.com/forms/d/e/1FAIpQLSdsT45EUXdcr764sUQnfHoD9ALuhCLQp_kZnt4hiv_l2iKL0Q/viewform JP CrossFit – WOD Warm Up (No Measure) General warm up If back is still tight from last open wod, do some banded hip openers 3:00 rowing Min 1 at a casual pace Min 2 at a stroke rate of 26-32 Min 3 at a stroke rate of 28-34 Pre-hab 2 rounds of 50’ Banded monster walks 10 glute bridges 10 bird dogs Banded plank shoulder rotations (clocks) Specific warm up 10 barbell good mornings 5 light Deadlifts 5 moderate Deadlifts 5 working weight Deadlifts Then 2 rounds of 20 Double/Single Unders 5 Deadlifts () () CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP –...Read more

Announcements – Sign up sheet for FNL here! -This Friday we will have a professional photographer taking photos of folks working out in the evening! New profile pic anyone? -DJ Stell will be in the Haus playing your fave hits. Fill out this form if you’d like to hear your jamz JP CrossFit – WOD Warm Up (No Measure) General warm up If back is still tight from last open wod, do some banded hip openers 3:00 rowing Min 1 at a casual pace Min 2 at a stroke rate of 26-32 Min 3 at a stroke rate of 28-34 Pre-hab 2 rounds of 50’ Banded monster walks 10 glute bridges 10 bird dogs Banded plank shoulder rotations (clocks) Specific warm up 10 barbell good mornings 5 light Deadlifts 5 moderate Deadlifts 5 working weight Deadlifts Then 2 rounds of 20 Double/Single Unders 5 Deadlifts () CrossFit Games Open 24.2...Read more

JP CrossFit – WOD Stimulus lift, threshold Shoulder Press (Find a heavy 1×3) Metcon (No Measure) Skill work EMOM 9, unscored Min 1: AMRAP Handstand walk* Min 2: rest *Sub HSW for around the worlds, shoulder taps, HSW attemptsRead more

JP CrossFit – WOD Stimulus lift, threshold Shoulder Press (Find a heavy 1×3) Metcon (No Measure) EMOM 9: Skill work, unscored Min 1: AMRAP Handstand Walk* Min 2: Rest *Sub HSW for around the worlds, shoulder taps, or HSW attempts.Read more

JP CrossFit – WOD Stimulus lift, sprint Metcon (No Measure) Front squat 10 @ 60% or light 8 @ 70% or moderate 6 @ 75% or moderate 4 @ 80% or heavy AMRAP @ 85% or heavy Front Squat Metcon (Time) For time 100 double unders 50 russian kb swings* 100 double unders 7 min cap! *Rx: 32/24/16 🙂 that’s it, just those three, lets go heavy! Rx+: unbroken double undersRead more