Monday 01.29.2018

POSTED ON January 28, 2018

Monday | 01.29.2018

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Warm Up:
:15 barbell hold over head
:15 dead hang
5 push press empty bar
5/5 lateral step ups
x2-3 sets
*Todays focus is on the Metcon. We are going to bring you to a level of intensity that is like game day of the open. Judges, crowd, people cheering this work out will be fun but will take a lot out of most.
CrossFit Open 12.3
18min AMRAP
Level 1 (RX)
15 box jumps 24/20
12 push press 115/75
9 toes 2 bar
Level 2 (Intermediate)
15 box jumps 24/20
12 push press 95/65
9 toes 2 bar
Level 3 (Beginner)
15 step ups 24/20
12 push press 75/55
9 hanging knee raises
Cool Down:
3 rounds for Quality
1min Shoulder T
1min Bridge hold
1min seal stretch
  • 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

  • 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

  • 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