BLOG

WOD

Thursday 07.20.2017

POSTED ON July 19, 2017

Thursday | 07.20.2017

0 Comments / CATEGORY:

Performance Option
Deadlift
15-10-5
ME Ring Push-ups
Between sets

WOD
3RFT
400m Run
15 Pull-ups
20 KB Walking Lunges

Class Structure:

0-15 warm up
15-20 explanation
20- 35 strength
35-50 WOD
50- record and cool down

Fitness Option
4 Sets
Back Squat X 6
Side Plank rt X :30
Ring row X 12
Side Plank lt X :30

WOD
3RFT
400m Run
20 KB Swings
20 Walking Lunges

Class Structure:

0-15 warm up
15-20 explanation
20- 35 strength
35-50 WOD

 

  • 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

  • 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 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 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

  • 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