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.
Submit an Intro Request
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.
BLOG
WOD
Friday 10.12.2018
POSTED ON October 11, 2018
Friday | 10.12.2018
0 Comments / CATEGORY:
Warm Up:
5 Snatch High Pulls
5 Hang Power Snatch
5 Hang Power Cleans
10 Groiners
x2-3 sets
Strength:
A. Hang Power Snatch
1RM
*work up to a heavy in 15min
Metcon:
RX (Level 1)
15-12-9
Power Snatch 155/105
Deadlift 155/105
For Time
Intermediate (Level 2)
15-12-9
Power Snatch 135/95
Deadlift 135/95
For Time
Beginner: (Level 3)
15-12-9
Power Snatch 95/65
Deadlift 95/65
For Time
Focus:
3 Rounds For Quality
1min Puppy Dog with 10 Shoulder Roll
1min Standing Straddle
10 Weighted Cossack Squats
20 Alternating Dead Bugs
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
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.
- David Neace
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.