Announcements Reminder: in order to get points for signing up for the Tactic Nutrition talk, you must attend the talk being hosted this coming Friday, Feb 9th @ 6:30pm. You’re welcome to attend the talk even if you’re not participating in the p-cup via this zoom link: https://us02web.zoom.us/j/88657863072?pwd=bmZWY0xoQmo3TjYwU3M0ZUYrcnM5QT09 This educational talk is geared towards teaching you important nutrition concepts you should consider when living the kind of active lifestyle y’all are pursuing as CrossFitters. JP CrossFit – WOD Stimulus Threshold: keep moving and keep to big sets of movements Metcon (Time) For time: Cash in: 5 pull overs Directly into 5 rounds of 50 double unders 10 push ups 10 v-ups Cash out: 5 pull overs 13 min cap!Scale double unders to take about 30 sec or less, push ups and v-ups in two sets or less. Pull overs can be budget to singles (2 min budget on either end)....Read more

Announcements Reminder: in order to get points for signing up for the Tactic Nutrition talk, you must attend the talk being hosted this coming Friday, Feb 9th @ 6:30pm. You’re welcome to attend the talk even if you’re not participating in the p-cup via this zoom link: https://us02web.zoom.us/j/88657863072?pwd=bmZWY0xoQmo3TjYwU3M0ZUYrcnM5QT09 This educational talk is geared towards teaching you important nutrition concepts you should consider when living the kind of active lifestyle y’all are pursuing as CrossFitters. JP CrossFit – WOD Stimulus Threshold Metcon (No Measure) 10-15 min handstand walk skill work practice: For athletes with Handstand walk: Max distance Handstand walk (if you have less than 20ft unbroken) Handstand walk turning practice Handstand walk plate obstacle course Backwards Handstand walk For athletes without HSW yet Box around the worlds (5 reps) 5×10 wall facing shoulder taps 5 x 10 wall facing away shoulder taps 10 kick ups Coach/athlete assisted walks Metcon (AMRAP...Read more

Announcements Reminder: in order to get points for signing up for the Tactic Nutrition talk, you must attend the talk being hosted this coming Friday, Feb 9th @ 6:30pm. You’re welcome to attend the talk even if you’re not participating in the p-cup via this zoom link: https://us02web.zoom.us/j/88657863072?pwd=bmZWY0xoQmo3TjYwU3M0ZUYrcnM5QT09 This educational talk is geared towards teaching you important nutrition concepts you should consider when living the kind of active lifestyle y’all are pursuing as CrossFitters. JP CrossFit – WOD 20 seconds? More like 20 hours! (8 Rounds for distance) Part A: with a partner for 14 min Alternating 2:00 of rowing @ 27s/m or less at an easy pace Part B: 8 rounds of :20 sec max sprint @ 36+ s/m -rest as much as is needed (minimum of 2-3 min)– Score is max distance per roundThis is for SPEED. When you train for speed, you need a ton of rest...Read more

Announcements Reminder: in order to get points for signing up for the Tactic Nutrition talk, you must attend the talk being hosted this coming Friday, Feb 9th @ 6:30pm. You’re welcome to attend the talk even if you’re not participating in the p-cup via this zoom link: https://us02web.zoom.us/j/88657863072?pwd=bmZWY0xoQmo3TjYwU3M0ZUYrcnM5QT09 This educational talk is geared towards teaching you important nutrition concepts you should consider when living the kind of active lifestyle y’all are pursuing as CrossFitters. JP CrossFit – WOD Stimulus Threshold Metcon (No Measure) 10-15 min handstand walk skill work practice: For athletes with Handstand walk: Max distance Handstand walk (if you have less than 20ft unbroken) Handstand walk turning practice Handstand walk plate obstacle course Backwards Handstand walk For athletes without HSW yet Box around the worlds (5 reps) 5×10 wall facing shoulder taps 5 x 10 wall facing away shoulder taps 10 kick ups Coach/athlete assisted walks Metcon (AMRAP...Read more

JP CrossFit – Olympic Weightlifting Focus Snatch Set-up position, 1st Pull Snatch Pull (no jump snatch pull, full reset) Metcon (Weight) EMOM 10 1 power snatch 2 overhead squatsFeel free to build in weightRead more