Tuesday 09.15.2020

POSTED ON September 14, 2020

Tuesday | 09.15.2020

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Tuesday 09/15
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8 mins Max)
1 min easy assault bike
10 jumping squat
5 step-ups (each side)
5 up-downs
**Workout Prep**
2 Sets
20 Sec. Assault Bike (workout pace)
4 Dumbbell Front Squats (light)
2 Burpee Box Jump Overs (low box)
* rest 1:00 between sets *
Workout: Min 15-50
* Target time each set: 2 Minutes to 2 Minutes 30 seconds
* Time cap: 3 minutes
1 Set Every 4:00 (6 Sets Total)
18/14 Calorie Assault Bike
12 Dumbbell Front Squats (50s/35s)
6 Burpee Box Jump Overs (24/20)
* The Scaling aim is for athletes to finish within the target time frame with a high intensity and unbroken fronts squats with good form.
* Scaling option
1 Set Every 4:00 (6 Sets Total)
15/12 Calorie Assault Bike
12 Dumbbell Front Squats (35s/20s)
6 Burpees
Accessory: Min 50-60
3 rounds
10 Med Ball GHD Sit Up (OR 15 weighted dumbbell Abmat Sit Up)
60 second plank
30 flutter kicks (each side)
  • 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

  • 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

  • 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