Announcements
Christmas / New Year Schedule
Thursday 12/23 – Normal Schedule
Friday 12/24 – Christmas Eve – 7, 8, & 9am Only
Saturday 12/25 – Christmas Day – CLOSED
Sunday 12/26 – Normal Schedule
Friday 12/31 – New Years Eve – 7, 8, 9, 10am Open Gym, Noon
Saturday 1/1 – New Years Day – Normal Schedule
The Port – CrossFit
Warm-up
Coach-Led Dynamic Mobility
3 Evolving Rounds w/ 2 Light DB’s:
3 Inchworms w/ 2 Push-Ups
10 Air Squats – DB Squats – DB Thrusters
10 DB Deadlifts – DB Renegade Rows – Hang Muscle Cleans
10 Kip Swings – 5 Kipping Knee Raises – 5 Kipping Pull-Ups
12 Days of Christmas 2.0
Day 1: Wall Walk
Day 2: Bar Muscle-Ups
Day 3: Single DB Goblet Lunges
Day 4: Burpee Box Jumps
Day 5: Front Squats (95/65)
Day 6: S2OH (95/65)
Day 7: Hang Power Cleans (95/65)
Day 8: Deadlifts (95/65)
Day 9: Wall-Balls
Day 10: Toes-to-Bar
Day 11: Bike Calories
Day 12: DB Thrusters (50/35)
Note:
– 1 Wall Walk = 10m Bear Crawl
– 2 Bar-Muscle Up = 2 of the hardest pulls for you.
