Saturday 11.02.2019

POSTED ON November 2, 2019

Saturday | 11.02.2019

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Warm Up:
10 cossack squats
:30 supinated deadhang
10 cat camel
10 ring rows
Aerobic Metcon: 45min AMRAP
400m run
100ft bear crawl forward
500m row
100ft bear crawl backwards
15 squats with a press out
75 double unders or 150 single unders
200m single arm overhead carry (switch when you want)
Cool Down:
3 rounds for quality
1min frog L/R
1min pigeon L/R
1min Down Dog
  • 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 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

  • 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 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

  • 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

  • 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