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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 – Wednesday 11/21

How is the white bracelet treating you? I have had to move it once and I got pretty upset at myself. It has been incredibly helpful to become a little bit more aware of how I talk to myself and what I chose to say out loud. I have truly enjoyed this experiment and hope to be creating better habits. How has it been going for you?

Remember, slightly altered schedule for the rest of the week.
Wednesday – normal day
Thursday – just an 8am
Friday – 9am, noon, 4:15 and 5:15
Saturday – normal schedule

Then, 3 rounds
:30 of Z1 on a machine
:30 of air squats
:30 of plank walks/bear crawls
:30 of push-ups
:30 rest

Shoulder prep for the strength

A. Weighted push-up – build to a heavy triple in 6 to 8 sets
B. Reverse TABATA HS hold
Today, only good push-ups will be counted in this strength session. Meaning thighs are never touching during the bottom position of the push-up. If the push-up is still a hard movement for you, try to complete 8 sets of 2 to 6 perfect reps. Raise the hands if you need to. If you can add weight, use all 6 to 8 sets so that it is a productive strength session.

After you complete A, TABATA HS holds. Nose and toes or free standing. What I want you to think about is taKing the idea of tension from the push-up, recognize how important it is even in a low skill movement like the push-up. Now try to apply that same idea to a very high skill movement like the HS hold. The priority of maintaining tension is significantly multiplied.

“Show me”
Power cleans (155/105#)(135/95#)
30 DU’s after every set
People that cannot do DU’s should scale to :30 of attempts OR 60 singles with an attempt every 10 singles. People who have been here less than 3 months can just do 60 singles. If you are someone who is frustrated with your inability to do DU’s, December is a good month to learn and all our coaches would be happy to help.

Accessory Work
Banded leg curls – accumulate 100t
GHD back ext – 4×15

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

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