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 Clean (Build to a moderate single(80-90% 1rm). Take about 90-100% of the build for this metcon weight (185 is max). ) Metcon (AMRAP – Rounds and Reps) With a partner, I-go-you-go AMRAP 15 5 wall balls 3 burpees 1 clean *Rx: 185/155/135/105, 20/14, 10″/9″The open is here, we will no rep your wall balls 🙂 Aim for 30 +/3 rounds. Partners alternate each round.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 – Community Metcon (AMRAP – Rounds and Reps) AMRAP 280 In teams of 2 I-go-you-go: 400m weighted db run* 20 Db cleans 30 DB Weighted lunges 40 DB S2OH 60 lateral hops*teams can decide to both run the 400m, alternating the db at the turn around or they can approach it i-go-you-go, exchanging the db at the 200m turn-around instead. The difference is wheter you both run 400m total, or each of you run 200m total. New folks should consider an unweighted 200m run, with a 1 min rest upon return.Read more