Thursday 01.30.2020

POSTED ON January 29, 2020

Thursday | 01.30.2020

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Warm Up: (8min)
50ft high knees
10 groiners
50ft Carioca L/R
10 Cossack squats
50ft butt kicks
A1.) Strict Dip 3 sets of 8-12 reps; rest :45
A2.) Hollow body rock 3 sets of 20; rest :45
Aerobic Metcon:
40min AMRAP 80% effort
20/15 cal row
200ft heavy double kettlebell farmers carry
30 prisoner step ups 24/20
10 toes 2 rings
Cool Down:
3 rounds for quality
1min bent knee hollow body hold
:30/:30 static bird dog hold
10 prone pass throughs
  • 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!

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  • 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

  • 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 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