Friday 03.22.2019

POSTED ON March 21, 2019

Friday | 03.22.2019

0 Comments / CATEGORY:
Warm Up:
10 Groiners
10 Reverse Wall Slides
10 Bend and Bows
5 Hips Down Push-ups
x3-4 sets
Metcon: (Score the time + number of reps for bench press)
Level 1 (RX)
5 Rounds Not For Time
ME Body Weight Bench Press
20 Goblet Squats 53/35
35min time cap
Level 2 (Intermediate)
5 Rounds Not For Time
ME Bench Press 135/95
20 Goblet Squats 35/26
35min time cap
Level 3 (Beginner)
5 Rounds Not For Time
ME Bench Press 95/65
20 Goblet Squats 35/26
35min time cap
Cool Down:
12 min For Quality
10/10 Side Plank Rotation
10/10 Crossbody RDL
:30 Plank Walk Out
200m Farmers Carry Heavy
  • 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 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

  • 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!

    - Leigh Schwartz

  • 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

  • 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