WOD – Tuesday 10/16

Warm-up Spend 2 minutes in Z1 Then, 2 rounds with a barbell 10 strict press 10 bent over rows 10 bicep curls 10 floor press 10 windshield wipers Mobility Rotational drills or light band mobility [...]

WOD – Monday 10/15

Warm-up Spend 2 minutes in Z1 Then complete 3 rounds 20 air squats 10 ring rows 5 inchworms into 2 scorpions Mobility The Port squat mobility session Strength Back squat – 3×5*; Using [...]

WOD – Sunday 10/14

Warm-up Spend 2 minutes in Z1 Then, 3 rounds of “Cindy” 15 air squats 10 push-ups 5 strict pull-ups or ring rows Mobility Group mobility session WOD “3 headed monster” [...]

WOD – Saturday 10/13

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 air squats 10 ring rows 10 hanging knee tucks Mobility Quick group mobility Skill work All done in TABATA format L-sit Pistols HS hold or HS walk [...]

WOD – Friday 10/12

Warm-up Spend 2 minutes in Z1 Then, clean warm up as a class; coach led Mobility Group mobility session w/focus on the pulling muscles Strength Hang power clean – find a 3RM for the day [...]

WOD – Thursday 10/11

Warm-up Spend 2 minutes in Z1 Then, 2 rounds with a BB 10 bent over rows 10 strict press 10 front rack reverse lunges Mobility OHS mobility Then coach led OHS warm-up Strength OHS squat – [...]

WOD – Wednesday 10/10

Warm-up Spend 2 minutes in Z1 Then 2 or 3 rounds 10 DB strict presses left 10 DB strict presses right 10 DB RDL left 10 DB RDL right 10 DB snatch left 10 DB snatch right Mobility Shoulder prep [...]

WOD – Tuesday 10/9

Warm-up Spend 2 minutes in Z1 Then, 2 rounds 10 sit-ups 10 ring rows 10 push-ups 10 KBS Mobility Group mobility session to prep for strength and WOD Strength E3:00 for 15:00 total 5 to 10 ring [...]

WOD – Monday 10/8

A farmer set out one morning to feed his cow. On the way to the barn, he noticed that he had forgotten to put his ax away the night before. He picked up the ax and headed for the tool shed, but [...]

October Member Shout Out – Quini Estevez

Quini came to us through a recommendation by another member, Oscar, and since joining he has given 100% to all aspects of being a member here at the Port. Every day he shows up to class with a [...]

page 1 of 2