May 21st – Jun 29th
Back by popular demand – PortSwole!
PortSwole is a program aimed to give you a break from the high intensity, high impact movements of CrossFit. With the summer approaching, PortSwole will keep you in the gym working towards being fit but with a slightly different goal. This program will replace a lot of the full body movements like the Olympic lifts, thrusters, wall balls and burpees exercises and instead focus more on unilateral and single joint movements. Front rack lunges, weighted step-ups, single arm presses, bicep curls and tricep extensions are a few examples. This specialty course will get you strong, tone, sculpted and ready for the beach season!
Those who sign up for PortSwole will receive their weekly programming on Sunday. This programming can be completed during open gym hours or during classes as long as you’re not a distraction. There will be a generic warm-up and short mobility piece each day, but the lifting period will take anywhere between 30 and 45 minutes. Helpful videos will be included in the email and any questions you might have can be asked in the PortSwole forum on Facebook or in an email to me.
If you need help or would like to lift with a coach’s supervision the normal PortFit hours can be scheduled (8am on Tuesdays/Thursdays and 5:15 on Thursday) as a meetup time. Just shoot me an email that you would like to meet. I encourage the PortSwole participants to lift together, but all of these movements can be done by yourself and none will require a spot because percentages will always be between 60 and 80%.
If you are interested, please shoot us an email so we can reserve you a spot.
2 days of programming – $69.00
3 days of programming – $99.00
May 21st – July 27th
Using running as the main stimulus, PortRun is designed to dramatically help you build your aerobic capacity. Because running is the only monostructural movement that requires you to support your own body while working, the improvements you make during our running program transfers to a lot of other movements that we use in CrossFit.
PortRun is designed to help you regardless of your goals. Interested in building your engine to improve your CrossFIt workouts? PortRun’s interval-based approach will significantly transfer over to WOD’s full of Olympic lifts, gymnastics, and plyometrics. Is your goal to strictly to improve your running ability? PortRun will build off previous workouts, test and retest common running distances, and prioritize results.
Those who sign up for PortSwole will receive 9 weeks of programming which will include 2 workouts that can be completed at any time. These workouts might take anywhere from 20 to 40 minutes to complete with work to rest ratios varying week to week. Having a stopwatch and a notebook to record your times will help you build upon each workout. At the end of the 9 weeks, there will be an option to run the York Day’s 5k together as a group. If you are interested in signing up or have any questions, email us at firstname.lastname@example.org.
9 Week Session
2 days of programming – $99
August 7th – September 13th
The Port’s new sweat session, using all the tools in the CFP repertoire minus the barbell, we will be doing longer, sweatier, crusher workouts aimed at maintaining a level of intensity that you can sustain for 30 to 45 minutes. Heart rate monitors will be a requirement and pacing will be explained each and every session. The biggest goal for PortX is to teach you about limits and how to tiptoe the line during these sweat-fests.
6 Week Session – August 7th through September 13th
Tuesday 8am / Thursday 8am or 5:15pm