Member Spotlight: Craig Vecchio 

How did you hear about CrossFit?
I had seen the results from one of my friends that had been doing cross fit so I thought I would give it a try, coming from a weight lifting background I was skeptical, lol boy was I in for a true fitness awakening.

What are your interests outside of CrossFit?
I enjoy hunting fishing and restoring old cars.

What do you do for a living?
I am a teacher, and I own a contracting business

One word to describe yourself:
I consider myself to be a pretty motivated person

How long have you been doing CrossFit?
13 months

What is your favorite WOD or lift?
I love any WOD I really do, but I feel like workouts that have burpees and hand stand push ups are good for me and I really starting to enjoy the rower, I also love toes to bar.

Have you ever belonged to another CrossFit gym or sports fitness club?
I was a member of Mt. Sinai CrossFit and I still belong to Retro Fitness

How long have you been at PCF?
I have been a member for 4 months

What have you achieved since starting at PCF?
Since starting at Port my barbell work has improved tremendously, in particular my power clean and front squat

What is the main difference you see between us compared to other CrossFit boxes?
The major difference is the programming. Port is the best perfect mix of metcon and barbell work. I must say no matter how bad my day is going, I can’t wait to hit class. The other difference is the type of athletes here especially the five o’clock class, I think having the owners working out with us is also very motivating and of course the coaches second to none.



A. Above Knee Hang Squat Snatch . Squat Snatch  (1 rep in each position x 8 sets rest :90 b/t )
reset b/t reps
B. 10 min AMRAP:
5 Squat Snatch
20 Double Unders

Rx Male:…
Rx Female / Modified Male…
Rx+ Male…
Rx+ Female / 55+ Male…
55+ Female:…

Modified Female:

**Modified & 55+ may power snatch to overhead squat
**In light of the CrossFit open coming up. Try your best to fit within a category. The point of this is to come to a point where it forces you to rest b/t lifts.