Monday 12.09.2019

POSTED ON December 8, 2019

Monday | 12.09.2019

0 Comments / CATEGORY:
Warm Up:
50ft Samson lunge
10/10 leg swings
:15 dead hang
6/6 side lying thorax rotation
5/5 single leg dumbbell RDL
X2-3 sets
A. Double KB front rack drop lunge 4 sets 10/10; :30/1min
(Level 1) RX
400m run
20 double dumbbell snatch 50/35
15 toes 2 bar
3 rounds for time
(Level 2) Intermediate
400m run
20 double dumbbell snatch 35/20
12 toes 2 bar
3 rounds for time
(Level 3) Beginner
400m run
20 double dumbbell snatch 20/10
15 hanging knee raise
3 rounds for time
Cool Down:
3 rounds for quality
20 GHD Russian Twist
10/10 single leg glute bridge
  • 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

  • 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

  • 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