Saturday 08.03.2019

POSTED ON August 3, 2019

Saturday | 08.03.2019

0 Comments / CATEGORY:
Warm Up:
5 strokes arms only on rower
5 strokes legs only in rower
10 cossack squats
10 russian baby makers
10 heidens
:10 deadhang + 5 hollow to arch kip
3-5 pull up
3-5 push jerk
rest 3min repeat
rest 5-7min perform Metcon
Metcon: “CrossFit Games 2007”
RX (Level 1)
For time:
1,000-meter row
Then… 5 rounds of
25 Pull-ups
7 Push Jerks 135/85
Intermediate (Level 2)
For time:
1,000-meter row
Then… 5 rounds of
25 Pull-ups
7 Push Jerks 115/70
Beginner (Level 3)
For time:
1,000-meter row
Then… 5 rounds of
25 Jumping Pull-ups
7 Push Jerks 75/55
Cool Down:
3 rounds for quality
25 GHD sit ups
:30/:30 side plank
  • 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

  • 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

  • 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