Workout of the Day -

Workout of the Day

Monday 5/20

Posted on May 19, 2013 at 8:30 PM

Congratulations to Michael, who competed on Saturday with some of the best lifters in the nation at MuscleDriver USA in Charlotte. Michael hit a competition PR total with 400 lbs, making a 176 lb. snatch and a 224 lb. clean and jerk at 135 lbs bodyweight. Impressive lifting, Michael! Way to represent Port City CrossFit!

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Friday 5/17

Posted on May 16, 2013 at 10:30 PM

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We are sad to announce that today will be Bob's last day with us at Port City CrossFit. Bob has been a great trainer and part of the PCCF family since our opening over 2 and a half years ago. He is moving to Seattle to further his education. Best of luck Bob! We wil miss you!

WOD:

Front squat 5 RM

th...

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Thursday 5/16

Posted on May 15, 2013 at 10:10 PM

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CrossFit Kids class today at 4 p.m.!

If you are coming for open gym at 4, please plan on using the back area of the gym.

Open gym day:

6-8

9-11

2-8

Power Snatch 8x2 @ 75-80%

Snatch high pull 4x3@75%

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Wednesday 5/14

Posted on May 14, 2013 at 9:25 PM

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WOD:

10-8-6-4-2

Bench Press

Bent over row

then

10-9-8-7-6-5-4-3-2-1

Double KB Front Squat

V-Up

Weightlifting:

Clean and jerk 8x(2+1) @70-75%

Clean pull 4x3 @100%

Front squat 5x3 @75-80%

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Tuesday 5/14

Posted on May 13, 2013 at 10:55 PM

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CrossFit Kids classes coming to PCCF!!

This Thursday at 4 p.m., we will be hosting our first ever CrossFit Kids class! The class will be run by Elvis and Kate and will include learning a few basic movements, playing some fun games, and getting a good workout while doing it! Getting your kids started in CrossFit is a great way to keep them healthy, burn off some extr...

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Monday 5/13

Posted on May 12, 2013 at 8:25 PM

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WOD:

-Death by front squat @65% 5RM

1st minute: 2 front squats

2nd minute: 4 front squats

3rd minute: 6 front squats

...continue increasing 2 reps per minute until you can no longer complete the prescribed number of reps in the minute

-Death by push press @65% 5RM

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Friday 5/10

Posted on May 9, 2013 at 10:05 PM

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CrossFit Kids classes coming to PCCF!!

Next Thursday at 4 p.m., we will be hosting our first ever CrossFit Kids class! The class will be run by Elvis and Kate and will include learning a few basic movements, playing some fun games, and getting a good workout while doing it! Getting your kids started in CrossFit is a great way to keep them healthy, burn off some extra ener...

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Thursday 5/9

Posted on May 8, 2013 at 11:05 PM

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Open gym day:

6-8

9-11

2-8

Weightlifting:

Power snatch 5x2

Snatch push press + OHS 4x(3+1)

4 rounds:

5 KB Push presses

5 box jumps

Wednesday 5/8

Posted on May 7, 2013 at 11:05 PM

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May Buddy Referral Incentive!

Share with someone else what CrossFit has done for you! Change lives, and get your friends, spouse, or significant other to be a part of the Port City CrossFit family! From now until May 31st, we will be offering a huge incentive for you to get your friends to join:

-Get a friend to join, and get 50% off your next month of membership!

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