Tuesday 12.05.2017

POSTED ON December 4, 2017

Tuesday | 12.05.2017

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Warm Up:

5 squats with press out
5 empty bar deadlifts
10/10 leg swings
:30 arch hold

x2-3 sets

*each set increase weight on the deadlift



1×5 65%
1×5 75%
1×5 85%+1 (means if you can do more than 5 reps do as many as possible until failure.)

Level 1 (RX)

500m row
20 Goblet Thruster 53/35

3 rounds for time

Level 2 (Intermediate)

500m row
20 Goblet Thruster 35/26

3 rounds for time

Level 3 (Beginner)

500m row
Goblet Thruster 26/18

3 rounds for time

  • 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 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

  • 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

  • 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 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