POSTED ON November 17, 2016

| 11.17.2016

0 Comments / CATEGORY:

3 sets
Muscle ups
X max reps
Handstand walk
X 30′
Hollow hold
X :60

4 2:00 sets
3 hang power clean 135/95
6 shoulder to OH
9 front squat
Max burpees time remaining

Rest 2:00 b/n sets

3 sets
Turkish get up
X 2 each arm
X 6-8 each leg
Hollow hold


4 2:00 sets
10 alt DB/KB snatch
10 box jump over
Max burpees

Rest 2:00 b/n sets

  • 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

  • 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!

    - Leigh Schwartz

  • 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

  • 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

  • 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