Friday 04.11.2020

POSTED ON April 10, 2020

Friday | 04.11.2020

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A1.) Rear foot elevated single leg squat  5 sets of 8/8 @2121 tempo; rest :30/:60

A2.) Russian twists 5 sets of 20; rest :30

A3.) Deficit Push Ups 5 sets of 8-12 reps @2121; rest :30 



Limited Weight  

10/10 single dumbbell thrusters (could also use a back pack) 

15 burpees  

4 rounds for time  

RX (Level 1): 50/35 

Intermediate (Level 2): 35/20

Beginner: 20/10 


Bodyweight Only  

4 rounds for quality 

20 flutter kicks

15 jumping air squats

10 burpees 


ROMWOD Session:  

4min seated straddle

3min dragon left & right leg

3min butterfly stretch

2min forward fold left & right leg


  • 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

  • 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

  • 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