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 28 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

JP CrossFit – Olympic Weightlifting Focus Today we wil introduce doing both a clean and a snatch in the same session. This should help you see the similarities in positions. Both movements will have a 3 position pause component. Keep the weight relatively light and work on form. EMOM is where you will go heavier. Metcon (No Measure) 3 position pause snatch*Pause for 1-2 seconds below the knee, low hang and high hang positions * remember it’s always a default squat snatch in oly * this is a warm up drill to make sure you’re hitting the right positions EMOM 7 (Weight) 1 snatchBuild in weight across sets Metcon (No Measure) 3 position pause clean*Pause for 1-2 seconds below the knee, low hang and high hang positions * remember it’s always a default in oly * this drill is meant to help you dial in your positions Metcon (Weight) EMOM...Read more