Friday 08.17.2018

POSTED ON August 16, 2018

Friday | 08.17.2018

0 Comments / CATEGORY:
Warm Up:
10 Cossack Squats
10 Russian Baby Makers (Check CrossFit Up Dog YouTube page under playlist – demos or stretching)
5 Squats with a Press Out
Strength: 15min
A. Front Squats – 4 sets of 5 at 80-82% of 1RM
*if athletes do not have a 1RM then they need to establish one during this period so they can do the percentages.
Level 1 (RX)
10min AMRAP
7 Hang Power Cleans 135/95
12 Open Standard Push-ups
Level 2 (Intermediate)
7 Hang Power Cleans 115/80
12 Hand Release Push-ups
Level 3 (Beginner)
7 Hang Power Cleans 95/65
12 Hand Release Push-ups
Cool Down:
3 Rounds For Quality
8/8 Rock Back Splits Squats
1min Single Leg Forward Fold L/R
  • 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 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

  • 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

  • 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 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