WOD – Tuesday 11/19

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!


5 min AMRAP
:30 on AB
50’ bear crawl
10 push-ups with shoulder taps

Quick shoulder mobility

CF Strength
HS walking work – spend 10 minutes getting better
Review the performance cues of the handstand and how to transition into HS walking.

This is one of those movements that unless you develop the confidence, it is hard to start to build experience walking around on your hands. If you have built a good foundation and are capable of kicking up onto the wall and demonstrating control and engagement, your next step is to start to move your weight side to side to simulate picking you hands up as you walk. Here are the progressions you can move through, based on your ability level. The priority here is to challenge yourself to get better at something today regardless of what that is.
1. Shoulder taps in plank
2. Walking laterally in the plank
3. Shoulder taps piked on a box
4. Walking piked on a box
5. Shoulder taps against a wall
6. Kick up and walk toward the wall
7. HS walk 5/10/15′
8. Obstacle course

“Christmas Cookies”
3 rounds
50/40 cals row
50 box jump overs
50 RKBS (70/53#)(53/35#)
30 min cap
Intended stimulus – The goal here is to keep moving the entire time. Do not move so fast in the beginning so that you have to slow down in order to control your breathing and heart rate. Find 75% and live there for all 30 minutes of this workout.

If we told you that this one was going to take you 25 minutes, you would pace it out with that in mind. But you’re not going to believe me and you are going to try to hammer out the first round really fast. It isn’t going to work out for you if you do. Downshift and cruise. We are all jumping today, so find a box you are comfortable jumping up on to.

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