2 years ago we won this award and I couldn’t have been more proud. It meant that you all believed the same thing that Sophie and I did. That we were the best gym in the seacoast. Fast forward, we believe that more today than we ever have and here is our chance to prove it again. Take 2 seconds to vote. There is no limit to how many times you can vote as long as you vote once a day. Show the seacoast who’s the best gym, The Port. Why? Because of our community.
http://newhampshire.cityvoter.com/best/crossfit/fitness/new-hampshire
Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10e KB strict press
10e OH walking lunges
50′ bear crawl
Mobility
Quick banded mobility
Strength
A. Strict press – 6×3; AHAP
B. Weighted pull-ups – 2.2.2, x3
*not a superset, spend time on A, then move to B
**pull-ups are tempo, 3131. Rest :15 seconds between each double.
Since these are tempo pull-ups, partner assisted will be tricky. As long as you know how long it should take you in the eccentric and concentric pieces, partners could help out a ton.
WOD
“Night Owl”
18 min AMRAP
8 T2B
12 hang power cleans (95/65#)(75/55#)
16t front rack lunges
Partner 1 does full round, then tags in P2.
Very open like, minus the DB’s. Let’s focus on those lunges and making sure form is solid. A lot of lunges with questionable form will cause some knee pain the next day. Stay stacked. Keep the front knee over the ankle and make sure we keep the chest as upright as possible.
