WOD – Tuesday 8/1

Two Dog Tuesday So we crushed that Assault Bike challenge. With only three weeks to do it, we accumulated over 60,000 calories as a gym. Huge numbers by some individuals with Ryan leading the [...]

WOD – Monday 7/31

Can you believe tomorrow is the first day of August? For our next session of PortFit is going to be drastically different. Given the weather and the feedback from the beach WOD we will focus on [...]

WOD – Sunday 7/30

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 Russian KBS 8 goblet squats 6 burpees Mobility Banded shoulder mobility Strength Strict press – 5×3; building to a heavy triple Make it [...]

WOD – Saturday 7/29

The Port goes to the Red Sox. Have a blast tonight and be safe. Let’s go Sox! Warm-up Spend 2 minutes in Z1 Then, 2 rounds :30 plank hold + 10 shoulder taps :20 hollow hold + 10 hollow [...]

WOD – Friday 7/28

Warm-up Spend 2 minutes in Z1 Then, 2 rounds 15 air squats 10 push-ups 5 strict pull-ups or ring rows 3 broad jumps for distance Mobility CFP squat mobilty Achilles stretch Strength 10 min EMOM [...]

WOD – Thursday 7/27

Warm-up Spend 2 minutes in Z1 Then, PVC mobility CFP snatch warm-up Huge focus on positions and the OHS Strength Snatch Complex – 1 snatch + 1 hang snatch + 1 OHS You are only going to get [...]

WOD – Wednesday 7/26

Warm-up The Port OH mobility warm-up Spend 2 minutes in Z1 20 banded pull-aparts Foam roll the lats – 1:00 each side 10 chicken wings each side Then, w/a barbell 2 rounds 6 bent-over rows 6 push [...]

WOD – Tuesday 7/25

Warm-up Spend 2 minutes in Z1 Then 3 rounds 10 KBS 10 walking lunges 10 hanging knee tucks/K2E/T2B Mobility Group stretch and some preWOD warm-ups WOD “Advanced Robotics” 1000m row 30 [...]

WOD – Monday 7/24

What a lot of fun Saturday was. Thank you to everyone who participated and spent a little bit of their Saturday with us, and a huge thank you to Ryan F. who graciously hosted, had the event [...]

WOD – Sunday 7/23

How ’bout that beach WOD uh? Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 push-ups Tall plank banded lateral walk 25′ down 25′ back 10 ring rows Mobility Pec stretch to prep [...]

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