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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 12/12

Warm-up
Check in to Wodify
Spend 2 minutes in Z1
Then, 3 rounds
10 push-ups
20 walking lunges
10 ring rows

Mobility
Rotational drills to prep the shoulders for the bench

Strength
A. Bench press – 1×3 EMOM for 9 sets total @60%
B. Banded pull-aparts – 5×15
If you are really efficient, you could squeeze your pull-aparts in between you bench press sets. But, don’t let them throw off your rhythm. If you want to save them all until you are done benching, that is fine too.

Let’s take a second to talk about the bench press here. There is a lot that we don’t hold ourselves accountable to when we perform this movement. Simply taking the time to understand the set-up will really help to keep us safe while completing the bench press.

Make sure you are grabbing the bar slightly outside your shoulders. Right where you would do push-ups. When you lay down on the bench, the barbell should be at the end of the J-hooks, and it should be right over your eyes. This will make sure your shoulders are safe when you lift the bar off for the first time while making sure the bar doesn’t contact the J-hooks on the way up. Lastly, the bar should come down right down to the breastbone, in a straight line. Make sure you are not pushing the bar back up over the eyes each rep, and really prioritize having your elbows track back towards the rib cage when during the eccentric portion of the lift.

WOD
“Rowing to Cynthia’s”
16 min AMRAP
2000m row
As many rounds of “Cynthia” with time remaining.
1 round of Cynthia is
10 box jump overs (24/20″)(20/16″)
20t walking lunges
10 pull-ups
Evidently, we had a tough day with the push-ups yesterday, so we grow and evolve. Cynthia is Cindy’s much nicer, more approachable sister. So instead of struggling again with the push, let’s focus on good ROM in the pull. Classes are going to get all sorts of scores on this one. Depending on how good of a rower you are. Stay focused on the screen and hold a pace that is going to prove challenging.

Cool Down
Spend 5 minutes with recovery as a priority

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
  • Ashley
    Ashley Coach
  • Tom
    Tom Coach
  • Chad
    Chad Coach
  • Megan
    Megan Coach
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CrossFit Journal: The Performance-Based Lifestyle Resource

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