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 was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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 one person works at a time.  The only time you will work together is during the med ball carry.  During the med ball carry you can switch as often as you would like.

As always there is a RX version and a scaled version.  Please choose whichever version fits your ability.  If you need further assistance with modifications please ask the coach.


60- Hand release push ups

100m Med ball carry (20/14)

80- pull ups

200m Med ball carry (20/14)

100- Ground to Overhead (45/25)

300m Med ball carry (20/14)

80- Lunges (walking or in place)

200m Med ball carry (20/14)

60- Burpees

100m Med ball carry (20/14)

post time to comments


Scaled version

40-Hand release push ups

100m med ball carry (14/10)

60-ring rows

200m med ball carry (14/10)

80- Ground to OH

200m med ball carry (14/10)

60- Lunges

200m med ball carry (14/10)

40- Burpees

100m med ball carry (14/10)

post time to comments







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.  If you know someone that is interested they can try it out for free!!!!  If they have already tried it out they can get a drop in for only $5!!!!

1- “The Burgener” warm up

2-5×5 Hang Snatch

3- 21- TTB/ Knees to chest

400m run

-15 TTB/ Knees to chest

400m run

-9 TTB/ Knees to chest

400m run

post times to the board


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 per leg)

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 all workouts are scalable and that HERO wods are intended to SUCK!!!!

As always your safety is our utmost concern so if we need to lower weights, lower time, or change the run distance we would be glad to assist you in writing the perfect workout for your skill level.

Ryan and Amber Grage

Crossfit Port Byron

“31 Deadlift Hero’s”
In Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Deadlifts (155/105)
11 Box Jumps (30/24)
Partner #1 will perform the work listed above. Partner #2 will run 400m with a Plate (45/25). Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total number of rounds and reps.
31 Heroes was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

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 your friend from last we is interested we will offer our drop in for only $5!!!!

See you soon,

Ryan and Amber Grage

1-Dynamic warm up

2- “Bring a Friend day”

20 min amrap

partner style, one person working at a time

10-Pull ups

20-Push ups (hand release)

30-Air squats

40-KB swings

**** Divide work evenly