Thursday 08.01.2019

POSTED ON July 31, 2019

Thursday | 08.01.2019

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Warm Up:
5 muscle clean
5 clean high pull
5 squat clean
5 push jerk
Foundation: Build to a 1RM clean and jerk every :90 until failure. Starting weight is 75% of max clean.
Metcon: time cap 8min
RX (Level 1)
40 box jumps 30/24
20 squat cleans 155/105
for time
Intermediate (Level 2)
40 box jumps 24/20
20 squat cleans 135/95
for time
Beginner (Level 3)
60 step ups 24/20
20 squat 95/65
for time
Cool down:
2 rounds for quality
40 dual KB flutter kicks
:45 bottom of squat hold barefoot
  • 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

  • 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 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

  • 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