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 04.24.2020
POSTED ON April 23, 2020
Friday | 04.24.2020
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Warm Up:
6 cossack squats
20 groiners
8 squats with a press out
1min standing quad stretch L/R
Complete 3 sets WOD: “Sunny Day”
RX (Level 1) & Intermediate (Level 2)
100 air squats
50 sit ups
80 air squats
40 sit ups
60 air squats
30 sit ups
40 air squats
20 sit ups
20 air squats
10 sit ups
For Time
Beginner (Level 3)
50 air squats
45 sit ups
40 air squats
30 sit ups
30 air squats
15 sit ups
20 air squats
10 sit ups
10 air squats
5 sit ups
For Time
ROMWOD:
3min half saddle L/R
3min single leg forward fold L/R
3min pigeon L/R
3min seated straddle
21 minutes of stretching
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 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
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 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.