Saturday 08.18.2018

POSTED ON August 17, 2018

Saturday | 08.18.2018

0 Comments / CATEGORY:
Warm Up:
50ft Inch Worm
10/10 Rock Back Split Squats
20 Heavy Russian Twists
10 Empty Bar Deadlifts
:10 Dead Hang + 5 Hollow to Arch Kips
5 Hips Down Push-ups
Then build to a moderate set of 5 reps for the deadlift
Level 1 (RX)
18min AMRAP
200m Run
9 Deadlifts 275/185
6 Burpee Bar Muscle-ups
Level 2 (Intermediate)
18min AMRAP
200m Run
9 Deadlifts 225/155
9 Burpees + 7 Jumping Bar Muscle-ups or 6 Burpee Bar Muscle-ups
Level 3 (Beginner)
18min AMRAP
200m Run
9 Deadlifts 155/105
6 Burpees + 7 Jumping Chest 2 Bar Pull-ups
Cool Down:
3 Rounds For Quality
1min Couch Stretch L/R
1min Butterfly
1min Cross Shin L/R
  • 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

  • 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

  • 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