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
Warm-up (No Measure)
2:00 Any Machine
Coach-Led Full-Body Mobility
+ Evolving BB Warm-Up
10-8-6
Deadlift – Hang Clean – Squat Clean
Strict Press – Push Press – Push/Split Jerk
Strength
Clean and Jerk (15 Min to Find a Heavy 1-Rep)
Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Burn WOD
Metcon (Weight)
EMOM 24:
Min 1: 12 DB Step-Ups
Min 2: 12/10 Cal C2 Bike
Min 3: 1 Round of “Mini DB DT:”
9 Deadlifts + 6 DB Hang Cleans + 3 Push Press
Min 4: Rest
Rest 2:00
EMOM 6:
8-10 Up-Down Lateral Plate Hops
Travis
