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the way we do it

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WOD

WOD – Wednesday 9/30

Warm-up
2 rounds
200m run
10 thoracic rotations
10 banded dislocates
10 banded push-ups

Strength
PortFit
Push press – wave format; 3.2.1, x3

PortBurn
A1. Seated SA DB strict press – 4x8e
A2. Foam roller body saws – 4×10
Both movements should be slow and controlled.
A1 is done siting on the ground

WOD
PortFit
1000/800m row
40 thrusters (75/55#)
20 strict pull-ups
12 min cap

PortBurn
1000/800m row
40 goblet thrusters
20 hard pulls – seated pull-ups, inverted rows, banded pull-ups
12 min cap

Fathom – less than 12 minutes
Gear – hard from the start, hard to the finish.
Knots – Coach Ty’s favorite. Full send time. Pace the row, but barely. Crush the thrusters in 2 or 3 sets and then work your way through the pull-ups
Current – inside your box for most, outside your box for some

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Lean on 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
  • Katie
    Katie Coach
  • Kristi
    Kristi Coach
  • Lisa
    Lisa Coach
  • Ashley
    Ashley Coach
  • Ty
    Ty
  • Tom
    Tom Coach
  • Kayla
    Kayla
  • Chad
    Chad Coach
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