Wednesday 07.24.2019

POSTED ON July 23, 2019

Wednesday | 07.24.2019

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Warm Up:
5 muscle snatch
5 snatch high pulls
5 power snatch
5 behind the neck thrusters
Foundation: EMOM 12min
1st min Z press 3-5 L/R
2nd min headstand hold :45
3rd min 6 strict hspu + 3 kipping
4th min 25 bent knee hollow rock
Strength Metcon: *Athletes are suggested to start at 70% of their 1RM. *Athletes score will be the heaviest snatch and power clean they hit combined. *You can choose to use the same weight or move up every round. *Reps do not have to be touch and go and this should be recorded as a 3RM.
8min EMOM
3 Power Snatch
rest 5min (transition)
8min EMOM
3 Power Clean
Cool Down: 2 rounds for quality
1min half split L/R
2min cross shin L/R
  • 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

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  • 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.

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  • 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.

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  • 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