Monday 09.09.2019

POSTED ON September 8, 2019

Monday | 09.09.2019

0 Comments / CATEGORY:
Warm Up:
50ft butt kicks
50ft high knees
50ft bear crawl
10 barbell good mornings
4 sets, work up to a heavy set of 5 reps on Deadlift.
RX (Level 1)
21 deadlifts 225/155
400m run
18 deadlifts 225/155
400m run
15 deadlifts 225/155
400m run
12 deadlifts 225/155
400m run
Intermediate (Level 2)
21 deadlifts 185/125
400m run
18 deadlifts 185/125
400m run
15 deadlifts 185/125
400m run
12 deadlifts 225/155
400m run
Beginner (Level 3)
21 deadlifts 135/95
400m run
18 deadlifts 135/95
400m run
15 deadlifts 135/95
400m run
12 deadlifts 135/95
400m run
Cool Down:
3 rounds for quality
10/10 side lying thorax rotation
1:30 single forward fold L/R
  • 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 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!

    - Leigh Schwartz

  • 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