Warm-up Spend 2 minutes in Z1 Then, 4 min AMRAP Rounds of strict “Cindy” Mobility The Port squat mobiity series Strength Speed back squats – 1×3@65% EMOM for 8 minutes [...]

Warm-up Spend 2 minutes in Z1 Then, progressing warm-up with a barbell; coach led. Mobility Hamstings and front rack Strength Power clean – 5 min EMOM working up past the weight you plan on [...]

The Port’s March Madness bracket challenge has been created and filling out your bracket is easy. Follow the link below, pick your teams and pay your $5 entrance fee. Winner takes all. [...]

Well, this is it, the last week of the Open. This has been the most fun intramural Open we have ever done and the last Friday Night Lights will hopefully follow suit. If we can recreate the [...]

Warm-up Spend 4 minutes on a bike, rower or ski erg Then, joint mobility as a class Strength 9 min EMOM 1. 15 DB bench press 2. :30 hollow hold 3. 10 rings rows Quick bodybuilding strength [...]

Warm-up Spend 2 minutes in Z1 Then, 4 min AMRAP 10 goblet squats 10 SDHP 10 KBS 10 push-ups Mobility The Port squat mobility Strength Back squat – 5.4.3.1.1.1 1×5@70%, 1×4@75%, [...]

CrossFit Open 19.4 – Only 2 left to go! Well, Porter’s you wanted some sort of muscle-up and CrossFit delivered. Let’s see some firsts. Warm-up Spend 2 minutes in Z1 (might I [...]

Warm-up Rowling – 4 rounds only today done w/an empty BB Round 1 – deadlifts Round 2 – hang cleans Round 3 – push press Round 4 – clean and jerks Mobility Quick [...]

Warm-up 2 rounds of increasing intensity :30 on the bike 15 hang cleans 15 strict press (second round, push press) 15 back squats * move through this quickly, get the HR up and sweat a little bit [...]

Warm-up Spend 2 minutes in Z1 Then, 4 min AMRAP Round 1 – 5/10/15; scap pull-up, scap push-up, reverse lunges Round 2 and beyond – rounds of strict “Cindy” Mobility Banded [...]