WOD – Wednesday 7/18

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 push-ups 20 banded pull-aparts Mobility Light banded mobility; rotational drills Strength A1. Bench press – 5.5.3.3.1.1 A2. Bent over row [...]

WOD – Tuesday 7/17

Warm-up Spend 2 minutes in Z1 Then, 3 rounds :20 HS hold :20 hollow rocks :20 shoulder taps :20 of down dog push-ups Mobility Coach led shoulder mobility Strength HSPU’s – complete 2 sets [...]

WOD – Monday 7/16

Week one of the challenge is over and you guys put up some serious burpee numbers. Make sure you are entering your scores into Wodify for these challenges. They can be found in the WOD section. [...]

WOD – Sunday 7/15

Warm-up 600m class jog Then, 2 rounds 10 jumping squats 10 walking lunges 10 broad jumps Mobility Runner’s stretch series. Standing stretch Calf stretch Side lunges, toe down and toe up [...]

WOD – Saturday 7/14

1 more day to get your week 1 challenge scores in. A zero won’t help your monthly score. How about 30, can you beat 30? Warm-up Spend 2 minutes in Z1 Then, 2 rounds (one with PVC and one [...]

WOD – Friday 7/13

Warm-up 10 minutes of tic tac toe battle of death Mobility Box based mobility session Strength 3 rounds, no rest b/n sets, 2:00 between rounds A1. Banded Russian KBS – 20 A2. SL Romanian DL [...]

WOD – Thursday 7/12

How many burpees can you get in :90? Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 kip swings 2 wall climbs (as far up as comfortable) 10 RKBS 5 Samson stretches Mobility Full class mobility [...]

WOD – Wednesday 7/11

Warm-up Spend 2 minutes in Z1 Then, 2 rounds with a barbell 5 deadlifts 5 muscle cleans 5 press 5 back squats 5 good mornings 5 behind the head push press 5 bicep curls Mobility Shoulder mobility [...]

WOD – Tuesday 7/10

So today is the second day of our first week of this months challenge. Week 1 WOD – Monday 7/9 to Sunday 7/15 – Max burpees in :90 You have :90 to complete as many burpees as you can. You can try [...]

Ben Tweedie **July 2018 – Member in the Spotlight**

1. How did you come to be a part of The Port? What’s the biggest thing that has changed since starting? I came to the Port 2 years ago looking for an exercise program that would help me with my [...]

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