Thursday – 12/24

The Port

Happy Christmas Eve! Come join us this morning for some fitness.
Group Class Schedule
6:15am – with Coach Ashley
7:30am – with Coach Ashley
8:45am – with Coach Sophie
10:00am – with Coach Sophie


Row 500/400m in Z1
Rotational shoulder warm-up with plates
10 Kip Swings
10 Band Pull-Aparts
10 Band Strict Press
10 Air Squats


Push Press

A1. 10 – 8 – 6 – 4 – 2
Push Press, building each set.
A2. 8e DB Bent Over Rows

Burn Strength

4 sets:
8e Half-Kneeling Strict Press
1:00 Wall-sit
8e DB Bent Over Rows


3 Rounds NFT:
6 Bar Muscle-Ups or
8-10 Kipping/Buttery Pull-ups
12 Unbroken Thrusters
(Athletes Choose Weight)
Row 1000/800m
*This workout is for quality, not for time.
Slow things down today, work on your
technique and skill practice.

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