WOD – Saturday 4/20

There is going to be a competitors meeting Saturday, April 27th, upstairs at 9:30am. This meeting is for all current competitors and any current member who might be interested in joining the comp track. If you are thinking about competing in the sport of CrossFit in 2019 or even 2020 then this track of programming is built to help you reach your goals.

Our competitors always take part in normal Port classes but are programmed an extra strength, an additional skill or more conditioning work daily with the purpose of exposing you to all the challenges one might face in a CrossFit competition. We typically workout 5 days a week with rest days on Thursdays and Sundays and we have a competitors slot at 10am on Saturdays where we typically do our partner workout for the week. The added volume is no more than 30 to 45 minutes and can be anything from lifting to gymnastics, conditioning to skill work. If this might be something you’d like to add in please make sure you carve out 30 minutes to attend this meeting.

If you have any questions before Saturday, don’t be afraid to ask. Find me in the gym, or shoot me a message.

Grab your two friends for the day and a rower
10 minutes of Rowling
Round 1 – sit-ups
Round 2 – air squats
Round 3 – push-ups
Round 4 – pull-ups or ring rows
Round 5 – burpees

Quick mobility session

“Easy Peasy”
Teams of 3
10,000m row
*must switch every 250m and do 10 sit-ups. When you do switch, only the athlete that is getting off the rower does the 10 sit-ups and the partner getting on the rower does not have to wait for them to finish. Get on and start rowing.
Mental fortitude day with you and 2 buddies. How quickly can you get this one done?

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