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WOD

WOD – Thursday 3/21

Warm-up
Spend 2 minutes in Z1
Then, 4 min AMRAP
Rounds of strict “Cindy”

Mobility
The Port squat mobiity series

Strength
Speed back squats – 1×3@65% EMOM for 8 minutes total
Bar speed is the key for today. Stay in the assigned percentage and make the bar move with purpose. If you go too heavy, you are lifting for the wrong with the wrong emphasis today. It might feel “light” but heavy isn’t the goal, bar speed is.

WOD
“Rock my World”
20 min AMRAP, with a buddy
100 squats
80 cals row
60 KBS (53/35#)(44/26#)
40 box jumps
20 burpees
Partner AMRAP! Break the work up however you want, one person working at a time and you cannot move on until you complete all reps of the previous movement. Don’t forget, AMRAP means if you finish the burpees, you’re back to the air squats.

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New PortFit Sessions

PortSwole, PortRace, & PortSweat

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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
  • Tom
    Tom Coach
  • Chad
    Chad Coach
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