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WOD – Friday 7/10

3 rounds
:30 jumping rope
20t lunges
15 sit-ups

All tracks
A1. Back rack reverse lunges – 4x16t
A2. Strict T2B – 4×10
A1 is done with a barbell on your back, like a back squat. So pull from a rack.

3 min AMRAP
200m run
50 DU’s
Max burpees in the time remaining
Rest 1:00 between, x4
Fathom – Shorter intervals, but a moderate overall time domain.
Gear – It is easy to look at the 3 minutes and get baited into a pace much faster then you are capable of sustaining. 3 minutes of work, 1 minute of rest for one round, however since it is 4 rounds total, today’s workout has 12 working minutes. Be cautious.
Knots – if the DU’s are what’s going to throw you off, try to complete as many as you can in 1:00. Do not let them take too long or frustrate you too much.
Current – all self-contained.

3 min AMRAP
200m run
12/10 cals AB
Max burpees in the time remaining
Rest 1:00 between, x4

P@YP option
Sub 50 mountain climbers or toe taps for DU’s

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Often half the battle towards a healthier lifestyle is finding the right social group to help motivate you.  The community at our gym in Portsmouth is what sets The Port apart from most other fitness options.

What is CrossFit?

The Port’s Coaching Team

  • Sophie
    Sophie Owner / Trainer
  • Justin
    Justin Head Trainer / Coach Development Leader
  • Katie
    Katie Coach
  • Kristi
    Kristi Coach
  • Lisa
    Lisa Coach
  • Ashley
    Ashley Coach
  • Ty
  • Tom
    Tom Coach
  • Kayla
  • Chad
    Chad Coach
CrossFit Journal: The Performance-Based Lifestyle Resource

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