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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WOD
Tuesday 04.23.2019
POSTED ON April 22, 2019
Tuesday | 04.23.2019
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Warm Up:
12 Russian Twists Heavy
10 Barbell Good Mornings
5 Russian Baby Makers
5 Deadlifts increasing weight each round
x3
Foundation:
A. Deadlift 3 sets of 10 @90-92% of 10RM; rest 2-3min between each set
Metcon:
Level 1 (RX)
10min AMRAP
10 Cal Row
15 Med Ball Cleans 20/14
Level 2 (Intermediate)
10min AMRAP
10 Cal Row
15 Med Ball Cleans 14/10
Level 3 (Beginner)
10min AMRAP
7 Cal Row
11 Med Ball Cleans 14/10
Cool Down:
300ft Filly Carry (KB in front rack KB overhead) L/R
30 Goblet Hold Dead Bugs
30 Arch Rocks
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
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
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.