WOD – Tuesday 3/27

Don’t forget. Last week to sign up for PortSwole.

PortSwole is a program aimed to give you a break from the high intensity, high impact movements of CrossFit. With the summer approaching and the grueling Open just ending, 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 which includes 3 days of training. 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. It’s expected that you will be replacing the daily WOD with PortSwole on the days you go in to train. 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.

6 Weeks – 3 days of programming each week


Sign into Wodify
Spend 2 minutes in Z1

Group mobility as a class

Gymnastics Strength
Hollow holds – TABATA
:20 work/:10 off, 8 rounds

2 to 3 rounds
10 air squats
8/6 cals AB
5 pull-ups or progression of

“Sun Goes Down”
4 rounds
25 air squats
20/15 cals AB
15 pull-ups
Rest 3:00 between rounds
Repeat workout. Understand the importance of using Wodify, looking back at December 5th, and creating a plan to improve. Today is not a workout where we can try to lift more weight in a WOD, but an improvement of movement is something to celebrate. If you didn’t hold a sustainable number last time, try to make sure that isn’t the case this time. How are you looking to get better?

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