WOD – Saturday 7/1

Happy July 1st! Can you believe that June has already come and gone? How has your attendance been? Summertime always has a transition period. Whether you have kids that are now out of school full [...]

WOD – Friday 6/30

Remember that this weekend we will have normal classes, however, Monday and Tuesday we will be closed to celebrate the greatest holiday, Merica Day. Hope to be invited to each and every one of [...]

WOD – Thursday 6/29

Remember that this weekend we will have normal classes, however, Monday and Tuesday we will be closed to celebrate the greatest holiday, Merica Day. Hope to be invited to each and every one of [...]

WOD – Wednesday 6/28

Last week of L-sits. Even though we are a little behind, doesn’t mean we shouldn’t still give it our best shot. They will pay off. Warm-up The Port OH mobility warm-up Spend 2 minutes [...]

WOD – Tuesday 6/27

Looking back on the weekend I cannot express the gratitude I feel for the support crew I have behind me, the number of texts I received was incredible. You have literally no idea what those meant [...]

WOD – Monday 6/26

When you tell the class that it might be a good idea to spend some time in the up dog position “like Chad”. This is their response. Warm-up Spend 2 minutes in Z1 on the rower Then, 3 [...]

WOD – Sunday 6/25

Warm-up 3 rounds 400m/300m/200m run 20t walking lunges 10 push press w/BB Mobility 2:00 in couch stretch 2:00 in banded mobility Strength A1. Kneeling-to-standing – 4x8e A2. Seated SA [...]

WOD – Saturday 6/24

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 15 Russian KBS 10 goblet squats 5 burpee pull-ups Mobility Group mobility to prep for the strength Strength 10 min EMOM Evens – 5 heavy front [...]

WOD – Friday 6/23

If any of you are right around the corner in Providence, RI this weekend. Coach Ashley and I are going to compete as individuals on Saturday and Team CFP will be competing on Sunday in the North [...]

WOD – Thursday 6/22

Today is our first session of PortWork, the am class is full, but there are still a few spots in the 5:15. The goal of this specialty program is to build a better aerobic engine and increase your [...]

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