Workout of the Day


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Friday 9/19

Posted on September 18, 2014 at 10:40 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00

Weightlifting @ 10:00

Strength class @ 11:00



Friday's WOD:

Do one max set of pull-ups to see where you are.  Get at least 5.  If you don't have a pull-up, do 4x8 inverted rows.
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Friday 9/19

Posted on September 18, 2014 at 10:40 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00

Weightlifting @ 10:00

Strength class @ 11:00



Friday's WOD:

Do one max set of pull-ups to see where you are.  Get at least 5.  If you don't have a pull-up, do 4x8 inverted rows.
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Thursday 9/18

Posted on September 17, 2014 at 8:50 PM Comments comments (0)


Open gym 

7-11 am

2-8 pm


Mobility class @ 6 pm

Weightlifting class @ 6 pm

Strongman class @ 7 pm


Weightlifting:


Snatch balance

2 RM


 

Push press

5 RM, 2x5@90%


 

Bent-over row

5 RM, 2x5@90%


 

5 rounds...

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Wednesday 9/17

Posted on September 16, 2014 at 11:55 PM Comments comments (0)


After 4 years with Port City CrossFit, today will be Brad's last day coaching, as he leaves later this week for Marine Corps Officer Candidates School.  Brad's journey as a member and coach at our gym actually started before Port City CrossFit had even become an idea.

Brad and I first met during an English class at Cape Fear Community College in 2010.  We ended up tal...
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Tuesday 9/16

Posted on September 15, 2014 at 11:20 PM Comments comments (0)



WOD:

Paused bench press (Hold at chest for 3 seconds on every rep)

Find your 3 RM; get at least 4 sets done


then


 

6 rounds for time:

5 Hang Power snatches  115/65 (or find a challeging weight)

Run 300 M

 


then


Extra pull-up work:  Whatever your max reps...

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Monday 9/15

Posted on September 14, 2014 at 9:15 PM Comments comments (0)


September 15, 2010, 4 years ago today, Port City CrossFit officially opened for business.  With just barely enough money, equipment, and know how, but a lot of passion and determination, we embarked on our journey.  

Our first facility, located downtown on 4th street, was just a tiny 1,500 square foot store front.  It had enough space for about 8 people to safe...
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Sunday 9/14

Posted on September 14, 2014 at 10:45 AM Comments comments (0)
No open gym hours today! Enjoy your weekend!

Friday 9/12

Posted on September 12, 2014 at 12:05 AM Comments comments (0)


Saturday: 


Open gym 9-12

WOD @ 10:00

Weightlifting @ 10:00

Strength class @ 11:00


Friday's WOD:


All three parts of today's WOD are going to be used as bench marks.  Be sure to record all of them for future reference.  The clean will test your maximal leg and back strength, as well as your coordrination, speed, power, amd over...

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Thursday 9/11

Posted on September 10, 2014 at 11:45 PM Comments comments (0)


"To be hopeful in bad times is based on the fact that human history is not only of cruelty, but also of compassion, sacrifice, courage, kindness. If we see only the worst, it destroys our capacity to do something. If we remember those times and places where people have behaved magnificently, this gives us the energy to act. And if we do act, in however small a way, we don't have to wait for some grand Utopi...

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Wednesday 9/10

Posted on September 9, 2014 at 11:30 PM Comments comments (0)


Today, we will do our WOD in memory of 9/11.  This WOD was put together in 2012, and each year, we add one minute to it for each year that has passed since that tragic day.  Take time to reflect and honor those who gave their lives so selflessly so that others may live. The best way to honor their sacrifice is to live each day with passion and gratitude. Remember that the world is a small pl...
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Tuesday 9/9

Posted on September 8, 2014 at 11:20 PM Comments comments (0)

*No 4 pm kids care today.  Sorry for the inconvenience!

WOD:


Pull-up Volume

*Use the following scale. Match your max number of dead-hang pull-ups with the ranges given on the left. Complete the given number of pull-ups. Use several different variatons: palms away, palms facing, wide grip, fat grips, towel grip, gran...

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Monday 9/8

Posted on September 7, 2014 at 10:45 PM Comments comments (0)


Today, we kick off week 1 of our next training cycle.  Our first two weeks will include paused reps on both the front squat and the bench press.  This is in order to help strengthen specific positions of the movement, as well as to limit the weight used slightly, to give your body a break from using maximal loads. Paused front squats are also a great way to improve your mobility and work your co...
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Sunday 9/7

Posted on September 7, 2014 at 9:05 AM Comments comments (0)
Open gym 12-2, strongman class at 1

Friday 9/4

Posted on September 4, 2014 at 10:05 PM Comments comments (0)


Saturday:

Open gym 9-12
WOD @ 10:00
Weightlifting @ 10:00
Strength class @ 11:00


Friday's WOD:

Every minute, on the minute for 12 minutes:

3 Hang power snatches

*Start light and work up to a challenging weight.

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