Thursday 11.21.2019

POSTED ON November 20, 2019

Thursday | 11.21.2019

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Warm Up:
Group Duck Walk Race
15min AMRAP
250m row
30 kettlebell swings moderate
100ft bear crawl
7 strict pull ups
Rest 5min
15min AMRAP
1.5k bike
100ft dumbbell overhead lunge 20 alt. (5reps)
dumbbell hang clean and jerk
Cool Down:
10min EMOM
1st min 20 hollow rocks
2nd min :45 plank
Cool Down:
2-3 rounds for quality
8/8 side plank rotations
6/6 single leg glute bridge
2min seated straddle
  • 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 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

  • 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

  • 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