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
Friday 12.06.2019
POSTED ON December 6, 2019
Friday | 12.06.2019
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Warm Up:
5/5 single leg dumbbell RDL
20 heavy Russian twist
50ft toe pull
X3
Build to a moderate deadlift for 3 reps
Metcon: *your score includes your rest time
(Level 1) RX
15 deadlifts 155/105
200m run
3 rounds
-rest 3min-
12 deadlifts 185/125
400m run
3 rounds
-rest 3min-
9 deadlifts 225/155
600m run
3 rounds
For time
(Level 2)
Intermediate
15 deadlifts 135/95
200m run
3 rounds
-rest 3min-
12 deadlifts 155/105
400m run
3 rounds
-rest 3min-
9 deadlifts 185/125
600m run
3 rounds
For time
(Level 3) Beginner
15 deadlifts 95/65
200m run
3 rounds
-rest 3min-
12 deadlifts 115/105
400m run
3 rounds
-rest 3min-
9 deadlifts 155/115
600m run
3 rounds
For time
Cool Down:
3 rounds for quality
1min dragon L/R
1min single leg forward fold
6/6 sciatic nerve floss
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
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 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
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.