Tuesday 08.06.2019

POSTED ON August 5, 2019

Tuesday | 08.06.2019

0 Comments / CATEGORY:
Warm Up:
50ft walk on toes
50ft butt kicks
50ft high knees
10 jumping jacks
:15 deadhang
100m jog
10 shoulder T chest openers
8min prep Window
A1.) Practice kipping ring dips x3
A2.) Practice rope climb technique x3
A3.) Coaches brief Pose running technique x3
Metcon: 20min AMRAP *run = 10 reps
RX (Level 1)
200m run
1 rope ascent
15 ring dips
Intermediate (Level 2)
200m run
1 rope ascent
15 ring dips from knees
Beginner (Level 3)
200m run
2 rope pull up ground to standing or 6 hanging hip taps 15 push ups from a 4in deficit
Cool Down:
3 rounds for time
30 GHD Sit ups
:45-:60 accumulation of sorenson hold
  • 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.

    - Russ Richardson

  • 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

  • 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