Friday 08.21.2020

POSTED ON August 20, 2020

Friday | 08.21.2020

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Friday 08/21
Warm Up: Min 0-15
8 min AMRAP
10 wall angels
10 alt. DB clean and jerks (each side)
5 step-ups (each side)
10 Single DB Suitcase deadlift (each side)
– into workout prep –
Warm Up to working Deadlift weight
*Use 2-3 sets to warm up to 80%
Strength: Min 15-30
Deadlift 5×2,3×3@80%
– Complete a set every 90 seconds, on the 6th – 8th set complete 3 reps –
* Use same weight for all 8 sets
Workout: Min 30-50
15 minute AMRAP
50 Dumbbell Snatch(50/35)
50 Push Ups
50 Dumbbell Step Ups (50/35)(24/20)
50 Push Ups
50 Dumbbell Snatch(50/35)
Accessory: Min 50-60
3 rounds
45 sec side plank (each side)
20 Flutter Kicks
20 v-ups
  • 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

  • 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

  • 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

  • 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.

    - David Neace