Posts By: ryan

Wednesday, October 29th “Strongman Hop”

1- Hip Mobility 10-15 min 2- “Strongman Hop” 20 min EMOM (every minute on the minute) odd- 5 Hand release push ups + 5 Deadlifts (225/135) even-ascending double unders/ single unders x2 (5,10,15,20, 25,30,35,40,45,50,55) *record highest number of double unders completed.  If you fail to acheive the prescribed number of jump rope the even minute more »

Tuesday, October 28th “Wasabi”

1-10 min shoulder mobility 2-“Wasabi” 1,000 Meter Run 40 Pull-Ups (60 ring rows) 30 Thrusters (95/65) 20 Lateral Burpees 3-”Lean and Mean” cashout 5 rounds 10-band pull aparts 10-banded muscle snatch    

Monday, October 27th “Pesto”

Gym news- This Friday will be “Bring a Friend”/ “Halloween Costume” day at the gym. -If you have not already set a goal please take the time to set your goal!!!  These goals run through November 24th, so we still have almost a month to achieve our goals!!!! Monday, October 27th 1- Back squat 6×4 more »

Saturday, October 24th “Triple Play”

“Triple Play” Teams of 2 40-30-20-10 Power Snatch (95/65) Ring Dips (x2 box dips) Immediately followed by: 40-30-20-10 Overhead Squats (95/65) Toes to Bar Immediately followed by: 40-30-20-10 Wallballs (20/14) Burpee Post Creative Team Names and Scores to the board

Friday, October 24th “Partner Shuttle”

“Bring a Friend” Friday!!!!  Feel free to bring a friend to try out the gym at no charge!!!   “Partner Shuttle” 10 min amrap 6-box overs (24/20) 6-Ground to overhead 20 m shuttle run rest 2 min 10 min amrap 5-sit ups 10-oh plate lunges 20 m shuttle run *Only one person works at a more »

Thursday, October 22nd “Whoopie Pie”

“Whoopie Pie” 10 – 8 – 6 – 4 – 2 Clean and Jerk (135/95) After each set, complete 2 Rounds of: 5 Pull-Ups 10 Pushups 15 Air Squats “Lean and Mean” cashout 1000m row or 100 calorie airdyne for time

Wednesday, October 22nd

Wednesday, October 22nd 1- Front squat 6×4 (add weight as possible) 2-10 min amrap 3, 6, 9, 12, 15, …. -Kb swing -burpee 200m run 3-”Lean and Mean” cashout 20-hollow rocks 50-sit ups 200- flutter kicks      

Tuesday, October 21st “Lambada”

Gym news-  This Saturday, October 25th we will not be offering Hardcore Yoga (It will resume as usual the following Saturday) We will however be offering a special class at the same time called POUND!!!  POUND will be offered at a drop in rate of only $5!!!! Halloween week is fast approaching!!!!  Friday, October 31st more »

Monday, October 20th “Christine”

We are still very early into our “Lean and Mean” challenge.  Keep up the hard work!!!!  If you have questions please take the time to ask before or after class.  If you dont have time feel free to email us at crossfitportbyron@gmail.com   Monday, October 20th 1- Push Press 5rm (10 min cap) 2-   “Christine” more »