JP CrossFit – WOD Announcements Labor Day weekend announcemnts -All Saturday classes (community and powerlifting) will be cancelled. Those classes will be replaced with 24/7 access. Open gym for all memberships will continue at 12:20pm-2:30pm -On Labor Day, September 5th -3 special community WODS at 10:00am, 11:00am, and 12:00pm. All other classes are cancelled -GYM POTLUCK/BBQ. Join us as we say our last goodbyes to summer! If anyone has a grill we can borrow, we will forever be indebted to you! Here is a link to sign up for dishes! https://docs.google.com/spreadsheets/d/1lFEiDUEH1_jPfyfgiUT5eSHhwwt8LHmSBzAowtQjO04/edit?usp=sharing Metcon Metcon (Time) For time: 30 burpee cash-in 15-12-9 Power cleans* Handstand push ups 15-12-9 Deadlifts* Pull ups* 30 burpee cash-out *Rx = 115/85 Rx+ = 155/105, chest-to-bar 20 minute cap!Read more

JP CrossFit – Olympic Weightlifting Snatch complex (4x(1+1)) Pause snatch (below knee) + Snatch, 4x(1+1), 80-84% Clean complex (4x(1+1)) Clean from blocks (below knee) + jerk, 4x(1+1), 80-84% Paused Front Squat (4×2) 4×2, 70-75% Accessories 3×8 Supersets: Dips Single-leg Romanian DeadliftRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 14 10 shuttle runs 6 power cleans R 6 overhead lunges R 10 shuttle runs 6 power cleans L 6 Overhead lunges L 20 russian twists unweighted version 10 shuttle runs 8 push ups 8 lunges 10 shuttle runs 8 push ups 8 lunges 20 situpsRead more

JP CrossFit – WOD Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.Note: this is an old metcon where we used to delineate rx weights with the binary. Please pick a weight that best reflects your athletic abilities i.e. thrusters in 2-3 sets. 11 min soft cap! 13 min hard cap!!Read more

JP CrossFit – Olympic Weightlifting Snatch (5×1) 85-90% Clean and Jerk (3×1) 85-90% Back Squat (3×4) 3s pause in the hole, 79-84% Accessories 3×10 supersets: Cossack Squats Good Mornings 3 rounds: front plank 45s side blank 30s/sideRead more