Wednesday 05.30.2018

POSTED ON May 29, 2018

Wednesday | 05.30.2018

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Warm Up:
5/5 Single arm KBS
10 Lemon Squeeze
5 Yoga Push-ups
:30 Speed Air Squat
A. Gymnastics EMOM 15min
1st min 5-7 Strict Pull-ups
2nd min 8 Handstand Shuffle to Plate
3rd min :45 Plank on Elbows
Level 1 (RX)
70 Burpees
60 Sit-ups
50 KBS 53/35
40 Pull-ups
30 Handstand Push-ups
Level 2 (Intermediate)
70 Burpees
60 Sit-ups
50 KBS 35/36
40 Pull-ups
30 Handstand Push-ups to ab mat
Level 3 (Beginner)
70 Burpees
60 Sit-ups
50 Russian KBS 35/26
40 Jumping Pull-ups
30 Piked Handstand Push-ups off box
  • 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

  • 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

  • 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