Monday 06.22.2020

POSTED ON June 21, 2020

Monday | 06.22.2020

0 Comments / CATEGORY:
General Warm Up:
5 sumo inch worms
50ft broad jump
50ft quad pull
Specific Warm Up:
200m jog
5 step ups (rounds 2 & 3 jump)
5 wall balls
2-3 sets
WOD: “Kelly”
Level 1: 5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 10ft/9ft)
Level 2: 5 Rounds For Time
400 meter Run
30 Box Jumps (20/16)
30 Wall Ball Shots (20/10 9ft/8ft)
Level 3: 5 Rounds For Time
400 meter Run
20 Step Ups (24in)
20 Wall Ball Shots (14/10 9ft/8ft)
ROMWOD: 3 rounds
1 min pigeon L/R
1 min half split L/R
1 min cross shin L/R
  • 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 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

  • 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

  • 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