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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WOD
Friday 11.23.2018
POSTED ON November 22, 2018
Friday | 11.23.2018
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Warm Up:
5 Empty Bar Deadlifts
5/5 Single Arm KBS
10 Groiners
5 Sumo Inch Worm
x2-3 sets
*increase weight on bar for deadlifts each set in warm up.
Foundation:
A. Deadlift 3 sets of 5
80%, 85%, 88%
Metcon:
15min Amrap
RX (Level 1)
21 KBS 53/35
50 Double Unders
17 Burpee to Plate 45lbs
Intermediate (Level 2)
21 KBS 44/26
35 Double Unders
17 Burpees to Plate 45lbs
Beginner (Level 3)
21 Russian KBS 35/26
35 Single Unders
17 Burpees
Cool Down:
10min For Quality
100ft Overhead Carry Single arm Heavy
10/10 DB Rows Heavy L/R
15 Arches
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 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!