Posts By: ryan

Saturday, August 30th partner hero wod “DT”

Please take a moment to look at our member spotlight page. Pamela Ebel is absolutely inspirational!!!   “Team DT” Teams of 2 5 rounds -24 Deadlifts -18 Hang Power Cleans -12 Shoulder to Overhead Barbell Rx – 155/105 One athlete working at a time.   In honor of USAF SSgt Timothy P. Davis, 28, who more »

Friday, August 29th “Bring a friend Friday”

“Bring a friend Friday” is back!!!!!  Feel free to bring a new friend to try out Crrossfit Port Byron.  As always if you know someone who has already tried it out they are more than welcome for only $5!!!! This workout will be performed with a partner so all reps are divided evenly and only more »

Thursday, August 28th

Dont forget that we have Piyo at 10 am tuesday and thursday every week!!!!  Also this friday will once again be “bring a friend” friday, due to demand this friday at 9am we will have someone in the kids area to keep an eye on the kids so the moms can get their sweat on. more »

Wednesday, August 27th “Press Release”

1-banded shoulder warm up/dynamic warm up 2-”Press Release” OTM 16 min (on the minute) odd- 4 strict press  (add weight each round) even- double under/ jump rope max effort :40 sec/ :20 rest Score strict press weight and a total count of double unders 3- cashout 5 rounds 10-band pull aparts 30- flutter kicks (15 more »

Tuesday, August 26th “Cat Daddy”

1-Hip mobility 10 min 2-”Cat Daddy” 3 rounds for time 30 Calorie Airdyne 30 Kettlebell Swings (55/35) 30 Box Jumps (24/20) post time to the board scale options- lower reps to 20, change kettlebell weight, and/or do box step ups instead of jumps.

Monday, August 25th “The Chief”

1-Back squat 6×4 (working up to heavy last set)   2-“The Chief” 5 rounds of AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1 Minute between rounds. Only full rounds count.  

Saturday, August 23rd “31 Deadlift Hero’s”

First of all as we finish our second week in business we thank you for your continued support.  The results have been overwhelming and it would not be happening without your word of mouth support. SATURDAY YOGA IS CANCELED- We will begin Hardcore yoga next saturday. Before you read the workout and panic, remember that more »

Friday, August 22nd “Bring a friend day”

As we come to the close of our second official week in Port Byron we are blown away by the response from the community!!!  So we figured what better way to end it than offer BRING A FRIEND FRIDAY!!!!!!!  Feel Free to bring a NEW friend and show them what we are all about.  If more »