Monday 06.29.2020

POSTED ON June 28, 2020

Monday | 06.29.2020

0 Comments / CATEGORY:
Warm Up:
400m class jog then…
50ft lunge with a twist
2min spiderman stretch L/R
5/5 cossack squats
5/5 single arm russian kettlebell swings
:10 deadhang + 3 kips
5 hips down push ups
Complete 2-3 rounds
WOD: “Schmalls”
Level 1:
800m run then 2 rounds of:
50 burpees
40 pull ups
30 pistol squats
20 kettlebell swings 53/35
10 handstand push ups then…
800m run
For Time
Level 2:
800m run then 2 rounds of:
50 burpees
40 pull ups
30 pistol squats to a ball, low box or band
20 kettlebell swings 35/20
10 handstand push ups to an ab mat then…
800m run
For Time
Level 3:
800m run then 2 rounds of:
50 half burpees
40 jumping pull ups
30 split squats in place
20 russian kettlebell swings 35/20
10 piked handstand push ups of a box then…
800m run
For Time
3min pigeon stretch L/R
3min dragon stretch L/R
3min seated straddle
3min half saddle L/R
3min butterfly
  • 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

  • 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

  • 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

  • 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 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