Through a one on one or small group Intro session with one of our instructors, you’ll get a chance to learn more about our program, and experience your first CrossFit workout with CrossFit Up Dog. These sessions are by appointment only, and are required before you start training with us, so we can get a better idea of what your goals are, and how we can best help you achieve them.
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Use the form below to register for a private/small group introduction to CrossFit Up Dog. We’ll contact you shortly to schedule out a time for you to come in.
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WOD
Tuesday 01.15.2019
POSTED ON January 14, 2019
Tuesday | 01.15.2019
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Warm Up:
5 Clean High Pulls
5 Cleans
5 Push Jerk
5 Split Jerk
10 Lemon Squeeze
10 Bird Dogs
x2-3 sets
Foundation:
A. Build to a Heavy 1 Rep Clean and Jerk
Metcon:
RX (Level 1)
7min AMRAP
3 Clean and Jerk 135/95
3 Toes 2 Bar
6 Clean and Jerk 135/95
6 Toes 2 Bar
9
9…etc
Intermediate (Level 2)
7min AMRAP
3 Clean and Jerk 115/85
3 Toes 2 Bar
6 Clean and Jerk 115/85
6 Toes 2 Bar
9
9…etc
Beginner (Level 2)
7min AMRAP
3 Clean and Jerk 95/65
3 Hanging Knee Raise
6 Clean and Jerk 95/65
6 Hanging Knee Raise
9
9…etc
Cool Down:
3 Rounds For Quality
1min Seal
20 Dead Bugs
20 Scorpion Taps
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
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
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
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.