Through a one on one or small group Intro session with one of our instructors, you’ll get a chance to learn more about our program, and experience your first CrossFit workout with CrossFit Up Dog. These sessions are by appointment only, and are required before you start training with us, so we can get a better idea of what your goals are, and how we can best help you achieve them.
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Use the form below to register for a private/small group introduction to CrossFit Up Dog. We’ll contact you shortly to schedule out a time for you to come in.
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WOD
Wednesday 03.20.2019
POSTED ON March 19, 2019
Wednesday | 03.20.2019
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Warm Up:
5 Hang Power Cleans
10 Reverse Wall Slides
5 Scap Pull-ups
20 Bicycle Kicks on back
x2-3 sets
Foundation:
A. EMOM 12min
1st min 15 Hollow Rocks
2nd min 3 Hollow to Arch Kip + 3 Kipping Pull-ups + 3 Kipping Chest 2 Bar
3rd min 15 Arch Rocks
Metcon:
Level 1 (RX)
9 Power Cleans 185/125
15 Box Jump Over 24/20
3 Rounds For Time
Level 2 (Intermediate)
9 Power Cleans 165/115
15 Box Jump over 20in
3 Rounds For Time
Level 3 (Beginner)
9 Power Cleans 115/85
15 Step Over 24/20
3 Rounds For Time
Cool Down:
2 Rounds For Quality
50ft Samson Lunge
2min Forward Fold
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 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
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.