Saturday – 2/12


Sunday is the LAST DAY to register for The Open and get a TSHIRT! Registration will continue until 3/28 but don’t wait. If you want to know why you should sign up – ask a coach!

New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link –

The Port – CrossFit


Warm-up (No Measure)

3 Rounds:

:30 Machine of Choice

12t Light DB Snatches

14t Lateral Hops over the DB

8 Sumo Stance Good Mornings

PVC Mobility and Snatch Warm-Up


High-Hang Snatch (3 RM)

5-6 Working Sets. Power or Squat.


Metcon (AMRAP – Reps)

EMOM 16 (:50 Work/ :10 Transition)

Min 1: Lateral Bar Burpees

Min 2: Hang Snatch (95/65)(75/55)*

Min 3: Calorie Echo Bike

Min 4: Rest
*Hang Power, Hang Squat, alt. DB Hang Snatch.


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