Member Spotlight: Justin Scully

How did you hear about CrossFit?

I heard about Port CrossFit through my wife Tara.  She used to call me a skinny fat guy, and wanted me to get into better shape. It has been one of the better choices that I have made.

How long have you been at Crossfit?

I have been a member at Port for 3 years.

What do you like about Port CrossFit?

At PCF there is a sense of family that is rarely seen in this cynical world that we live in. The members that come to Port are amongst some of the nicest people you will ever meet.

One word to describe yourself?

I would describe myself as hard-working.

What have you achieved since starting PCF?

Since joining Port I have developed a much needed cardio engine.  One huge difference has been in my running.  I couldn’t run at all when I first joined, and this past summer I was running an 8 minute mile.

What would you like to accomplish?

I would like to do a weighted Memorial Day Murph and get into the mid 1:20s on a 500 meter row.

What are your interests outside of crossfit?

Outside of Port, I enjoy spending time with my family and cooking. 

What do you do for a living?

I am a general contractor who builds, renovates, and restores residential homes.

What is your favorite WOD or lift?

I really enjoy the longer EMOMS, and the intense Metcons.




A. 3 Position Squat Snatch (above knee, below knee, floor), 1 rep per position x 7 sets rest 1m30 b/t sets

B. 7 sets @ high effort:

4 ring muscle-ups (Rx CTB + 4 Clapping push ups)

10 kbs – 32kg/24kg

10 wall balls – 20lb/14lb

40 du’s

1 min b/t sets

*Cap 2 min on round*

*Score slowest and fastest round; two different scores*

Masters Rx (55+) Pullups/Push ups 24kg/16kg 14lb/10lb