Workout of the Day


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Friday 11/21

Posted on November 20, 2014 at 11:10 PM Comments comments (0)



Saturday:

Open gym: 9-12

WOD @ 10:00

Strength class @ 11:00


Friday's WOD:

Overhead squat

-Work up to a heavy double with a 2 second pause in the bottom; make small jumps and get in at least 5 total sets


Bent-over row

4x8


6 Rounds for time:

5 Hang cleans 155/95 or 65% of best clean

5 Box jumps 24/20

...

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Thursday 11/20

Posted on November 19, 2014 at 11:45 PM Comments comments (0)

Today is the last day to order a hoodie!

Port City CrossFit Hoodie:

http://www.customink.com/signup/bwl92bih


 

Port City Barbell Hoodie:

http://www.customink.com/signup/bzwvr261



Open gym 

7-...

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Wednesday 11/19

Posted on November 18, 2014 at 11:05 PM Comments comments (0)


WOD:

Walking lunges

4x10 each leg

*add weight with barbell in front rack


 

5 rounds:

8 inverted rows

*Hold 2 seconds with chest at bar.  Set-up with your body as close to parallel to the floor as possible.

15 Hollow rocks


 

5 rounds:

60 ft. OH barbell carry

*Clean and push press the ...

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Tuesday 11/18

Posted on November 17, 2014 at 11:50 PM Comments comments (0)

Last day to order a hoody is Thursday!


Port City CrossFit Hoody:

http://www.customink.com/signup/bwl92bih


 

Port City Barbell Hoody:

http://www.customink.com/signup/bzwvr261


WOD:

Handstand ...

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Monday 11/17

Posted on November 16, 2014 at 11:10 PM Comments comments (0)


You have until Thursday night to order one of these hoodies!  These are high-quality, Champion 50/50 hoodies.  These are nice and should fit great!  Follow the sizing chart on the link. They are pre-order only!  We also have them with "Port City Barbell" on the back for you weightlifters.  Follow the link to sign-up.  Payment will automatically be added to your account unless ...
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Friday 11/14

Posted on November 13, 2014 at 9:35 PM Comments comments (0)


Saturday:

Open gym 9-12
WOD @ 10
Strength class @ 11

Sunday:
Open gym
11-2
Strongman class @ 1


Friday's WOD:

Clean
-Find your 1 RM


then


Taba...
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Thursday 11/13

Posted on November 12, 2014 at 9:35 PM Comments comments (0)


We have hoodies designed!  These will be black Champion 50/50 hoodies with white letters.  Follow the link to see the design and preorder!  Please preorder and arrange payment with Keith by Thursday 11/20.  We will have a Port City Barbell option for you weightlifters. That link will be posted soon.

http://www.custom...

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Wednesday 11/12

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

Thanks to all who came out to help us celebrate Veterans Day and the Marine Corps Birthday last night!

Veterans Day is something that I hold very close to my heart. It is a day that I reflect upon how fortunate I am to have served with some of the greatest men and women I will ever know.

 

It is a day, like everyday, that I think about my brothers and sisters who didn't get to come h...

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Tuesday 11/11

Posted on November 10, 2014 at 11:35 PM Comments comments (0)

*No 10 am class today.  Sorry for the inconvenience!*

Join us today as we pay tribute to out nation's veterans and celebrate the Marine Corps Birthday.  Today's WOD will consist of a modified version of the Marine Corps PFT, which happens to be two of our benchmarks.  Feel free to bring a friend to the 7 pm class, as we are opening this up to anyone who wants to participate.  After ...
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Monday 11/10

Posted on November 9, 2014 at 10:35 PM Comments comments (0)


On this day in 1775, the United States Marine Corps was born.  Happy 239th birthday, Marines!
Here is one of my favorite pictures of my Recon team, Hunter 2/3.  This was taken outside of Fallujah, Iraq around 2007.  You might not be able to tell by the picture, but we are each carrying about 150 lbs of ammo, armor, radios, weapons, water, and food.  These are four of...
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Sunday 11/9

Posted on November 9, 2014 at 9:35 AM Comments comments (0)
Open gym 11-2

Friday 11/7

Posted on November 6, 2014 at 11:05 PM Comments comments (0)


Saturday:

Open gym
9-12

WOD @ 10:00

Strength class @ 11:00


Friday's WOD:

Dress like an animal today!

Front squat (3 sec pause @ bottom)
-Work up to a heavy single; no misses


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Thursday 11/6

Posted on November 5, 2014 at 11:45 PM Comments comments (0)


*Community WOD @ 6 pm.  Bring a friend!  Free for everyone!

Strong man class @ 7 pm

Open gym
7-11 am
2-8 pm


Weightlifting:

This workout can be split up across Thursday and Friday.  If you wish to split it, do the squats and two light accessories of yo...
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Wednesday 11/5

Posted on November 4, 2014 at 9:55 PM Comments comments (0)


WOD:

Clean pull

5x3@100-120% of best clean


then

Pull-up

4x5


 

In teams of 2:

 

10 rounds:

 

10 Burpees

20 KB Swings 72/53

 

*One partner works a time.  Alternate by round.

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