WOD – Sunday 4/1

Make sure if you have signed up for PortSwole, if you have not received the email by the end of today, shoot me a text or email so I can forward you your programming. Warm-up Spend 2 minutes in [...]

WOD – Saturday 3/31

Last day of spring. Last day to sign up for PortSwole. If you have already signed up, look for your email tomorrow and your invitation into the group on Facebook. Please make sure you lay out [...]

WOD – Friday 3/30

Don’t forget. Last week to sign up for PortSwole. PortSwole is a program aimed to give you a break from the high intensity, high impact movements of CrossFit. With the summer approaching [...]

WOD – Thursday 3/29

Don’t forget. Last week to sign up for PortSwole. PortSwole is a program aimed to give you a break from the high intensity, high impact movements of CrossFit. With the summer approaching [...]

WOD – Wednesday 3/28

Don’t forget. Last week to sign up for PortSwole. PortSwole is a program aimed to give you a break from the high intensity, high impact movements of CrossFit. With the summer approaching [...]

WOD – Tuesday 3/27

Don’t forget. Last week to sign up for PortSwole. PortSwole is a program aimed to give you a break from the high intensity, high impact movements of CrossFit. With the summer approaching [...]

WOD – Monday 3/26

So the Open is over. Now what? Use your experience as a time to reflect. After the Open, it’s easy to look at the leaderboard and compare yourself to the thousands of others who battled [...]

WOD – Sunday 3/25

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 20 air squats 10 push-ups Mobility The Port squat mobility Strength E:90 for 8 rounds total 3 box squat @60% 30 DU’s Speed day. So everything should [...]

WOD – Saturday 3/24

Warm-up Spend 2 miniutes in Wodify Sign into Z1. Uh? Then, 3 rounds of 10/8/6 Russian KBS Goblet squats SA KB press/push press/push jerks Mobility Mobility based on workout and how your feeling [...]

How to Eat: Post Workout

Today’s first edition of ‘food friday’ is all about post workout nutrition. Are you maximizing what you’re doing in the gym with what you are eating the rest of the day? Or even better, with what [...]

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