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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 – Wednesday 4/26

PortFit classes have been a huge hit. As we finish the third session, PortX ended with a bang. The next session of The Port’s specialty course will be devoted to gymnastics. The 6 weeks of this specialty course will help you with all things gymnastics. Including, but not limited to; pull-ups, muscle-ups, T2B, HS/HSPU’s, and rope climbs. Many of the classes will be station based and allow each person to focus on their weaknesses and therefore help you achieve your gymnastic goals. If you are interested in signing up or have any questions, please email Sophie. Lots of signups already, but there are a few spots left.

Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 wall balls
10 ring rows
:30 hollow hold

Mobility
Banded dislocates
Banded tricep stretch
Rotational drills

Strength
Bench Press – find a 5RM + 1×5@90%

Things to think about…
Setup – Lie on the flat bench with your eyes under the bar. Lift your chest and squeeze your shoulder-blades. Feet flat on the floor. Place your pinky on the Knurl (ring) marks of your bar. Hold the bar in the base of your palm with straight wrists and a full grip.

Execution – Take a big breath and unrack the bar by straightening your arms. Move the bar over your shoulders with your elbows locked. Lower it to your mid-chest while tucking your elbows 75°. Keep your forearms vertical. Hold your breath at the bottom. Press the bar from your mid-chest to above your shoulders. Keep your butt on the bench. Lock your elbows at the top. Breathe.

Keep your feet about shoulder-width apart, with your heels flat on the floor. Bring them back so that you can feel the tightness and tension in your legs and core. When you bench press, drive with your feet, engage the glutes, hamstrings and quads and push this force up through your body into the lift. Having your feet flat on the floor will also help you to stay stable throughout the whole lift.

Always keep your body tight and your core engaged throughout the full lift.

WOD
“Choco Choco Chip”
5 rounds
Work 2:00/rest 2:00
20/15 cals on AB
AMRAP DU’s
Just a straight up sweat session. Today people who cannot do DU’s will substitute mountain climbers. Unfortunately, you are not going to learn how to do them in today’s workout, and because the time frame is so short, fumbling around for :30 is not going to get you a good workout.

Wodify will ask for reps per round.

Accessory work
Pull-up work week 5
Max number of sets.
Take the set number that you held last week. If your reps went down each set, use the lowest number, and complete as many sets of that number as you can with a :60 rest between sets.
For example;
Last week, if you did 5/5/3. Then, try to complete as many sets of 3 as you can with a :60 rest between.

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
  • Kara
    Kara Coach
  • Megan
    Megan Coach
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CrossFit Journal: The Performance-Based Lifestyle Resource

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