Thursday 01.10.2019

POSTED ON January 9, 2019

Thursday | 01.10.2019

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Warm Up:
10 Prone Pass Throughs
10 Groiners
5 Empty Bar Deadlifts
10 V-ups
x2-3 sets
A. Deadlift
5-5-3-3-3; rest 1-2min
*Build weight each set
*Pick a weight you desire to hit for your final 3 then work back 10lbs for your next 3, work back 20lbs for the last set of 5, work back another 20lbs for your starting weight of 5
RX (Level 1)
100 Toes 2 Bar for time
*every time you drop perform 5 Strict HSPU
Intermediate (Level 2)
75 Toes 2 Bar for time
*every time you drop 5 Handstand Push-ups to ab mat
Beginner (Level 3)
100 Hanging Knee Raises for time
*every time you drop 10 Pike Push-ups of a box
Cool Down:
2 Rounds For Quality
3min Standing Straddle
2min Bench Shoulder Stretch Forearms on Bench
  • 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

  • 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!

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  • 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.

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  • 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