Monday 04.09.2018

POSTED ON April 8, 2018

Monday | 04.09.2018

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Warm Up:
50ft walk on toes forwards
50ft walk on toes backwards
10 hiedens
*Pick 2 Pose running drills for class located on
x2-3 sets
A1.) Strict Pull Up 5×5; rest :45
A2.) Close Grip Bench 5×6; rest 1min
*Close Grip Bench aim for 75-85%+ for all sets
*Same thing applies allow for athletes to use bands on strict pull ups, bent over rows, straight leg ring rows, or inclined pulls.
15 box jumps 36/30
400m run
4 rounds for time
15 box jumps 24/20
400m run
4 rounds for time
15 step up 24/20
400m run
4 rounds for time
  • 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

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    - Katelyn Guild

  • 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

  • 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

  • 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!

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