Thursday, August 21st “Not for time thursday”


ATTENTION ALL MEMBERS- Friday will be bring a friend day.  For the friend to qualify it has to be someone DIFFERENT than last week.  If your friend from last week is still on the fence we will give them 50% off of a drop in, making it only $5!!!!!!


“Not for time Thursday”

1-dynamic warm up/ shoulder mobility/ Front rack mobility

2- Build to a heavy Hang clean (15 min cap)

3-   5 Rounds NOT FOR TIME

10-Hollow rocks

10-squat therapy

15-band pull apart (maintain tension as band returns to center)

1 min max effort plank



Wednesday, August 20th “Fight gone WRONG!”

1-Snatch technique (10-15 min skill work)

2- “Fight gone WRONG!!!”

3 Rounds

-wall balls (20/14)
-Kettle bell Sumo DL High pull (55/35)
-box jump 20″ for everone (scale with plate jumps or box step ups)
-airdyne max calories

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the airdyne where each calorie is one point.

one count for the entire workout!!!!

***Make it a title fight and go 2 extra rounds!!!!

Tuesday, August 19th “Strict Press Biathalon”

“Strict Press Biathalon”
Run 800 Meters
21 Unbroken Strict Presses (95/65)
Run 800 Meters
18 Unbroken Strict Presses (95/65)
Run 800 Meters
15 Unbroken Strict Presse (95/65)
*200 Meter Penalty Run anytime the strict press is broken*

Scale options on run-

1-run 600/400/200m each round

penalty run- 100m

2-airdyne .5 mile/ .3 mile/ .2 mile

penalty- 15 calorie


Monday, August 18th

1- Front Squat 5×7  (five sets of seven adding weight as possible)

2-  15 MIN AMRAP (as many rounds as possible)

- power clean 1, 2, 3, 4, 5, 6, 7,…… (moderate weight)

-Goblet squat 3, 6, 9, 12, 15, 18, 21,…….  (moderate weight)

**In between each round 35 Double unders (70 single jump rope)

example- round one would be 1 power clean, 3 goblet squats, and 35 double unders.  Round two would be 2 power cleans, 6 goblet squats, and 35 double unders.


3-core cashout-  as a team of two accumulate 100 butterfly sit ups.  while one person is doing sit ups the other person holds plank.  If the person is not holding plank reps cannot be accumulated.

Saturday, August 16th “Jack” BRING A FRIEND DAY EXTENDED!!!



Heading into our first weekend Amber and Me couldn’t be happier with the response from the community as we have opened our facility.

We will be holding a Hero WOD or a benchmark WOD each and every saturday.  For those new to Crossfit Hero WOD’s are workouts in honor of a fallen soldier or civil servant in the line of duty.  Benchmark workouts are Crossfit standard workouts used to track your progress.  As always make sure to use your journal and track the times and rounds of these workouts.

To kick off our first full week and follow up the success we saw today we will be extending “bring a friend day” through tomorrows 9am class!!!!

We look forward to seeing lots of new faces!!!!

Ryan and Amber Grage

Crossfit Port Byron

**As always these workouts can modified for anyone to finish.



Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Friday, August 15th “Bring a friend day”

Friday is bring a friend day!!!! Bring anyone you want and all they have to do is sign a liability waiver.

1- dynamic warm up

2- 20 min clock (partner workout)

100 cal airdyne as a team (50 per person)

in remainder of time AMRAP (as many rounds as possible)

30-wall balls  (15 per person)

30-burpees (15 per person)

30-ring rows (15 per person)


post team score to the board

Thursday, August 14th

1- shoulder mobility/ hip mobility 10 min

2- Snatch technique


3- 10 min AMRAP (as many rounds as possible)

8- Ground to overhead with plate (45/25)

16- Lunges

24- Lateral plate jumps


*** Friday will be bring a friend to the gym day!!!!  Bring anyone you would like at no charge. (Just have to sign a liability waiver)

The workout will be friendly to anyone novice in fitness all the way to fitness buff’s.

Look forward to seeing some new faces.




Coming next Saturday, August 23rd Hardcore Yoga 10:30 am

Check out the information at Hardcore Yoga

Yoga Class with the CrossFitter in mind
You might be thinking “Yoga is for sissies”. Well you—yes you, standing there with your arms crossed all skeptical and stuff, you’re wrong. This isn’t your typical yoga class. This is HARD-CORE YOGA, and it’s a match made in CrossFit heaven. Why? Because yoga prevents injuries and increases longevity in the sport of CrossFit.
In case you need more convincing…
-Improves range of motion—Snatch PR? Yes please
-Increases focus—Bring it on!
-Breathing—Need I say more?
-Balance—Make Pistols your new best friend
-Awareness and Alignment—Both essential elements of CrossFit
Important Stuff
Who: Shannon Hessenkemper , 200HR Certified Yoga Instructor
What: HARDCORE YOGA—Yoga for the CrossFitter
Why: “All CrossFitters should be able to do the splits” Greg Glassman
Where: CrossFit Port Byron · 303 N Main St, Port Byron, IL 61275
When: Saturdays 10:30-11:30AM

Wednesday, August 13th

1- warmup

2-Deadlift work up to a heavy 3 rep


3-       7 Rounds

7-Deadlift @ 70% of heavy 3 rep

7- Toes to bar

200 m run

15 min cap

*ask coach for modifications

Tuesday, August 12th

Tuesday, August 12th

I-Clean technique/ warm up

II-Push Press 5×5

III- 21/15/9

-KB Swing (55/35)

-HR Push ups

-Box jumps

*in between each round perform 50 double under’s or 100 single jumps

Post time to board

-any movements that you are not familiar with talk to your coach and discuss modifications.