Wednesday 11.14.2018

POSTED ON November 13, 2018

Wednesday | 11.14.2018

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Warm Up:
7 Sumo Squats
10 Dead Bugs
10 Alternating Dead Bugs
10 Reverse Pass Throughs
x2-3 sets
A. RDL 4 sets of 10 @80% clean max (see video below and fast forward to 2:48)
RX (Level 1)
30 Front Squats 135/95
10 Bar Muscle ups
20 Front Squats 135/95
10 Bar Muscle ups
For Time
Intermediate (Level 2)
30 Front Squats 115/85
5 Bar Muscle ups
20 Front Squats 115/85
5 Bar Muscle ups
For Time
Beginner (Level 3)
30 Front Squats 95/65
10 Jumping Bar Muscle ups
20 Front Squats 95/65
10 Jumping Bar Muscle ups
For Time
Cool Down:
12min For Quality
1min Sorenson Hold (back extension hold on GHD, check out our CrossFit Up Dog YouTube page, playlist “demos”)
1min Bench Shoulder Stretch
1min Pigeon L/R
1min Bent Knee Hollow Hold
  • 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

  • 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 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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    - Katelyn Guild

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    - Amy Shroff

  • 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