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Enjoy your time spent getting fit

The Port is a group strength training gym in Portsmouth, focused on the CrossFit method. Our training is delivered by passionate, caring coaches who foster our life-changing community. We pride ourselves on the open and welcoming atmosphere to people of all athletic abilities.

Our gym offers complete and modern facilities with tons of class times to fit busy schedules.

Our members are engaged, supporting, and committed to healthier lifestyles. They will help push you and hold you accountable for your goals.

WOD

WOD – Tuesday 9/19

Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10 push-ups with 2 shoulder taps AND 2 mountain climbers between each one
10 ring rows w/pause at the top
5 inchworms

Mobility
With a barbell
10 good mornings
10 bent over rows
10 strict press
Childs pose, spiderman and

Strength
Gymnastic EMOM – 10 minutes total
Evens – 6-10 kipping HSPU’s
Odds – :20 L-sit or L-hold
Sub in sitting DB strict press for those who cannot complete a kipping HSPU with ONE mat and ONE ten pound plate. Develop a plan. Hold a number that is challenging. L-sit on the Pbars or L-hold on the rings/rig.

WOD
“Fall Forward”
4 min AMRAP
500/400m row
25/20 cals AB
Max clean and jerks (95/65#)(75/55#)
Rest 4:00
4 min AMRAP
500/400m row
20/15 cals AB
Max clean and jerks (115/75#)(95/65#)
Rest 4:00
4 min AMRAP
500/400m row
15/10 cals AB
Max clean and jerks (135/95#)115/75#)
Notice that although the time domain stays the same, 4 minutes, the cals on the AB decrease. However, the weight on the bar increases each round making recovery between reps more and more important. Come up with a good plan of attack, make sure you have all the weights you need, and try to earn a little more time on the bar each round and accumulate almost the same amount of reps despite the bar being heavier.

Member News

PortFit Session 3 is here!
PortX – March 16th – April 20th
The Port’s new sweat session, using all the tools in the CFP repertoire minus the barbell, we will be doing longer, sweatier, crusher workouts aimed at maintaining a level of intensity that you can sustain for 30 to 45 minutes. Heart rate monitors will be a requirement and pacing will be explained each and every session. The biggest goal for PortX is to teach you about limits and how to tiptoe the line during these sweat-fests. But, because the barbell stays at home, speed is key.

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Hear from our Community

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
  • Conner
    Conner Coach
  • Lisa
    Lisa Coach
  • Tom
    Tom Coach
  • Megan
    Megan Coach
maskwhite
CrossFit Journal: The Performance-Based Lifestyle Resource

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