WOD – Thursday 6/1

In the month of June, we will be running a gym wide challenge. You will start to see a lot more of these challenges but each month will have a different goal and therefore how you participate is [...]

WOD – Wednesday 5/31

Shane and Chuck took part in the ‘Strong is the new 40’ competition at Everproven CrossFit in Dover, New Hampshire this past weekend. They represented The port well and dominated the [...]

WOD – Tuesday 5/30

What a day yesterday. Some amazing efforts and incredible determination by all. 100+ members of the Port showed up and completed a version of the hero WOD Murph. You all should be proud, truly [...]

Memorial Day Murph

Murph is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had. The Hero WOD was one of [...]

WOD – Sunday 5/28

Remember Murph is tomorrow and heats will begin at 8:30. There is no excuse that I see which is going to get you out of this one this year. Unless you are out of town. Break it up, do a Mini [...]

WOD – Saturday 5/27

Warm-up Spend 2 minutes in Z1 Then 3 rounds of increasing weight 10 deadlifts 10 back squats 10 S2OH Mobility Barbell smash hamstring and quads Spend 2 minutes in bottom of the squat w/barbell on [...]

WOD – Friday 5/26

Speed day today. Meaning we should keep the percentages between 40 and 50% and make sure every rep is fast and perfect. You could probably go heavier, but if the reps become too slow we [...]

WOD – Thursday 5/25

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 power cleans 10 front squats Mobility Group stretch to prep for the complex Strength With your partner, find a max weight for the complex, only one [...]

WOD – Wednesday 5/24

Warm-up Spend 2 minutes in Z1 Then, 2 rounds 10 strict press/push press 15 sit-ups 20t lunges :25 HS hold (nose and toes) Mobility Banded shoulder mobility Strength Push press wave – 3.2.1, [...]

WOD – Tuesday 5/23

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 banded good mornings 25′ banded monster walk down/back 10 Russian KBS 5 inchworms Mobility Posterior chain prep for deadlift prep Strength [...]

page 1 of 4