Sunday – 2/13


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)

10t Shuttle Runs

10 Push-Ups

10t Scoprion Stretches

8t Shuttle Runs

8 Push-Ups

8t Iron Crosses

6t Shuttle Runs

6 Push-Ups

6 Spiderman Lunge Rotations Each Side

+ Child’s Pose, Pigeon, Wrist Mobility


A: Bicep Curls (30-20-10)

DB’s or BB.
6 Minutes to Complete:

30 – 20 – 10 Bicep Curls

*1:00 Wall-Sit After Each Set

B.: Banded tricep push-downs (30-20-10)

Set up a band that allows for full range of motion, but still provides a challenge.
6 Minutes to Complete:

30 – 20 – 10 Banded Tricep Push-Downs

*20 Banded Glute Bridges after each set.


Metcon (AMRAP – Rounds and Reps)


8 DB Bench Press

8 DB Muscle Clean

8 DB Foot-Anchored Sit-Ups

10 (10m) Shuttle Run

*Athlete’s Choice Today. Choose a weight that would be challenging but do-able to do unbroken sets of Bench Press and Muscle Cleans.


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