Through a one on one or small group Intro session with one of our instructors, you’ll get a chance to learn more about our program, and experience your first CrossFit workout with CrossFit Up Dog. These sessions are by appointment only, and are required before you start training with us, so we can get a better idea of what your goals are, and how we can best help you achieve them.
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WOD
Saturday 08.03.2019
POSTED ON August 3, 2019
Saturday | 08.03.2019
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Warm Up:
5 strokes arms only on rower
5 strokes legs only in rower
10 cossack squats
x3
10 russian baby makers
10 heidens
:10 deadhang + 5 hollow to arch kip
x3
3-5 pull up
3-5 push jerk
x2
rest 3min repeat
rest 5-7min perform Metcon
Metcon: “CrossFit Games 2007”
RX (Level 1)
For time:
1,000-meter row
Then… 5 rounds of
25 Pull-ups
7 Push Jerks 135/85
Intermediate (Level 2)
For time:
1,000-meter row
Then… 5 rounds of
25 Pull-ups
7 Push Jerks 115/70
Beginner (Level 3)
For time:
1,000-meter row
Then… 5 rounds of
25 Jumping Pull-ups
7 Push Jerks 75/55
Cool Down:
3 rounds for quality
25 GHD sit ups
:30/:30 side plank
CrossFit has changed the way I live my life. At Crossfit Up Dog I look forward to getting up and hitting the box, so I can see results day in and day out. I do not always meet my goals, but with CrossFit I have learned to appreciate progress – progress that is tangible.
- David Neace
I began at Crossfit Up Dog in November, 2013. Over the last 16 months I've lost 60 lbs, completely transformed my health, broken through physical barriers I never thought were possible and gained more new friends than I can count.
- Zach Brockman
Core Fitness is an amazing work-out facility. The entire team of staff, coaches, and trainers are top-notch to say the least.
- Russ Richardson
CrossFit Up Dog is a place I can go to get a challenging workout with a great community that supports and encourages me in exceeding my goals.
- Amy Shroff
Crossfit has changed the projection of my life both physically and mentally. I owe my success to the crossfit community at Core that rallied around me and pushed me to success.
- Katelyn Guild
Moving home and having to find a new box was nerve wrecking but everyone at CrossFit Up Dog welcomed me with open arms. The staff is amazing and the classes are always a challenge! Everyone is so motivating and fun to be around. I couldn't have picked a better box on the beach to be apart of!