Wednesday 10.11.2017

POSTED ON October 11, 2017

Wednesday | 10.11.2017

0 Comments / CATEGORY:

Warm Up:

5 strokes on rower using arms only
5 strokes on rower using legs only (heels down)
:15 handstand hold

x2-3 sets


A1.) DB Step Up 4 sets 7/7; rest :30 between legs rest :60 between sets
A2.) V-Up 4 sets of 15; rest :60s
A3.) Deficit Push Up (4in deficit) 4 sets of 15; rest :60s



Level 1/Level 2/Level 3

500m row
rest 2min


Cool Down

10min EMOM

10 sit ups then plank the remainder of the minute

  • 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

  • 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

  • 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

  • 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