Friday 09.25.2020

POSTED ON September 24, 2020

Friday | 09.25.2020

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Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8 mins max)
7 KB russian swings ( eye level)
7 Glute Bridges (1 sec pause)
7 scap pull-ups
7 plank shoulder taps (each side)
**Workout Prep**
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
– into –
2 sets
5 KB Swings (eye level)
5 KB Swings (full swing)
5 Pull Ups
Workout: Min 15-50
* Target time:18:00 – 22:00
* Time cap: 25:00
Run 1,200 meters
63 kettlebell swing (1.5/1)
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups
* The Scaling aim is for athletes to move through each set without skill and weight being the limiting factor.
* Scaling option
Run 800 meters
42 kettlebell swing (36/25)
36 Ring Rows
Run 600 meters
36 kettlebell swings
24 Ring Row
Run 400 meters
21 kettlebell swings
12 Ring Row
Accessory: Min 50-60
3 sets
20 Bird Dog
20 V-Ups
  • 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 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.

    - 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