Thursday 05.23.2019

POSTED ON May 22, 2019

Thursday | 05.23.2019

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Warm Up:
5 good mornings
50ft inch worm
10/10 leg swings
x2-3 sets then…
5 air squats
50ft walk on toes
10 heavy russian twists
5 empty bar deadlifts
x2-3 sets then…
Work Up to a heavy set of 5 reps deadlift in 15min.
RX (Level 1)
25 deadlift 185/125
200 double unders
25 deadlifts 185/125
Intermediate (Level 2)
25 deadlift 155/105
150 double unders
25 deadlifts 155/105
For Time
Beginner (Level 3)
25 deadlift 135/95
250 single unders
25 deadlifts 135/95
For Time
Cool Down:
10 cal row
100m single arm overhead carry L/R
30 flutter kicks
  • 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

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    - Russ Richardson

  • 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 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.

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  • 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.

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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.

    - David Neace