Monday – 8/9


Come join Coach Ashley at the PHS Track on Tuesday 8/10 at 5:15 p.m. for the day’s WOD! The workout will be the same at the track as in class during the day, with the 5:15 p.m. class at the gym still available as an option as well. Register using Wodify if you’re planning to come to the track. Looking forward to a change in scenery and some fun and sweaty running intervals!

The Port Golf Tournament
Friday, September 17th at Pease
Interested? Email Sophie for more info.

The Port


2:00 in Z1 + 3:00 of :40 on/:20 off any machine.

25 Banded Pass-Throughs
25 Banded Front Raise + Pull-Apart
25 Banded Strict Press w/ :02 at top of each rep

+ Thoracic Flow Mobility


Seated DB Strict Press (4 X 7-8)
Same weight as last week, but adding 1-2 reps onto each set.


4 Rounds For Time:
20 Box Jumps
5 Strict HSPU or Strict Press
15 Push Press (115/80)(95/65)

Rest 1:00 Between Rounds


3 Rounds:
1:00 Easy Ski Erg
16t Alt. Hammer Curls

Rest as needed.

Coach Ashley

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