Friday 11.16.2018

POSTED ON November 15, 2018

Friday | 11.16.2018

0 Comments / CATEGORY:
Warm Up:
:15 Double DB Hold Overhead
10 Groiners
50ft Walk on Toes
50ft Walk on Heels Backwards
A. Turkish Get Up demo
B. BULGARIAN Split Squat 4 sets of 6/6; rest :30/:60
*Use Dumbbells
20min AMRAP
RX (Level 1)
400m Run
10 Turkish Get Ups 50/35
15 Pull-ups
Intermediate (Level 2)
400m Run
10 Turkish Get Ups 35/20
10 Pull-ups
Beginner (Level 3)
400m Run
10 Turkish Get Ups 20/10
10 Jumping Pull-ups
Cool Down:
2 Rounds For Quality
1min Bent Knee Hollow Body
10 Alternating Bird Dogs
10 Alternating Dead Bugs
1min Bottom Squat Hold
  • 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

  • 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

  • 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 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