Thursday 08.16.2018

POSTED ON August 15, 2018

Thursday | 08.16.2018

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Warm Up:
5 Muscle Snatch
5 Snatch High Pulls
5 Power Snatch
5 Overhead Squats
10min EMOM
1st min 35 Double Unders
2nd min 3-5 Power Snatch 70-80%
*sub 50 single unders
*reps should be encouraged to be touch and go but not mandatory
Level 1 (RX)
12 Split Snatch 95/65
15 Chest 2 Bar Pull-ups
3 Rounds For Time
Level 2 (Intermediate)
12 Split Snatch 75/55
15 Pull-ups
3 Rounds For Time
12 Split Snatch 65/45
18 Jumping Pull-ups
3 Rounds For Time
Cool Down:
2 Rounds For Quality
2min Saddle
2min Puppy Dog + Shoulder Roll
  • 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

  • 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

  • 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

  • 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