Burn – Monday 11/18

PortSwole was released last year directly after The Open with the intent of giving our bodies a little time to rest and recover from the full-body, multi-jointed lifts found in our everyday programming. The goal was not to improve your overall fitness, but rather to take some time to build strength in a different way. The tank top and a jug of water way. The “I pick things up and put them down” way. The “I am not here to get huge, I am just here to get swole” way. It was easily our most popular specialty course and it’s back!

PortSwole is a 3 day a week program that can be used in addition to your fitness plan or independently. Each swole session is 60 to 90 minutes of pure work with the intent of building muscle and getting ripped. Each day will attack a different part of the body and include some movements that you are used to while introducing you to lots of new ones. All of which can be done by someone of any fitness and ability level.

The swole train will leave the station starting Monday, November 25th and can be purchased in 4 or 8-week segments.

Membership Options:
4 weeks – 3 days of programming each week – $100 per athlete
8 weeks – 3 days of programming each week – $160 per athlete

Fill out the form below to register. Email Sophie or Justin if you have any questions. Thank you!


Spend 2 minutes in Z1
Then, complete the following with an empty bar. Feel free to add weight were it makes sense.
10 deadlifts
10 hang cleans
10 strict press
Add weight to barbell
8 power cleans
8 push press
Add weight to barbell
6 power cleans and jerks

Group mobility based on strength
Hamstrings, shoulders and wrists

Burn Strength
4 or 5 rounds
15 GHD or weighted sit-ups
10t DB push press
*the push press is 5 each side, so make them AHAP

Burn WOD
4 rounds
10 KBS (53/35#)(44/26#)
30 mountain climbers or toe touches to a med ball

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