Thursday 10.17.2019

POSTED ON October 16, 2019

Thursday | 10.17.2019

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Warm Up:
5min air bike or row at moderate pace
Aerobic Metcon: Teams of 2 complete
500m row
80 goblet squats
400m partner rope run *two partner hold a rope as they run or a belt)
80 kettlebell swings
400m partner rope run
80 burpee step overs
400m partner rope run
80 hang dumbbell clean and jerks
400m partner rope run
500m row
For Time
Cool Down:
2-3 rounds for quality
8/8 kettlebell high pull
15 skull crushers
:20/:20 side plank
10 weighted glute bridges
  • 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

  • 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!

    - Leigh Schwartz

  • 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

  • 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