Thursday 04.18.2019

POSTED ON April 17, 2019

Thursday | 04.18.2019

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Warm Up:
200m Jog
10 Cal Row
10 Pass Throughs
10 Cuban Raise
25min EMOM
1st min 8/8 Lateral Box Step-ups
2nd min FLR Hold
3rd min 50 Double Unders/Single Unders
4th min 20 Arch Rock
5th min 5 Close Grip Bench Press 70-85% of 1RM
1000m Row
1000m Run
1000m Row
For Time
Cool Down:
2 Rounds For Quality
1min Right Calf Roll Out
10 Right Side Lying Throrax Rotation
1min Left Calf Roll Out
10 Left Side Lying Thorax Rotation
  • 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

  • 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

  • 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