Wednesday 10.10.2018

POSTED ON October 9, 2018

Wednesday | 10.10.2018

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Warm Up:
10 Strokes Rower Arms Only
10 Strokes Rower Legs Only
200m Jog
Every 1:30 x3
1st 50ft Handstand walk or handstand hold (1min)
2nd 5-7 Candle Sticks
3rd 100ft Broad Jump
4th 1:15 Bent Knee Hollow
1000m Row
rest 3min
750m Row
rest 2min
500m Row
For Time (includes rest)
Cool Down:
3 Rounds For Quality
1min Seal
1min Half Split L/R
1min Seated Straddle
  • 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

  • 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

  • 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 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.

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  • 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!

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