Friday 11.30.2018

POSTED ON November 29, 2018

Friday | 11.30.2018

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Warm Up:
5 Strokes Rower Legs only
5 Strokes Rower Arms only
6 Step ups
5 Sumo Inch Worm
x2-3 sets
20min AMRAP
RX (Level 1)
800m Run
50ft Handstand Walk
30 Toes 2 Bar
100ft Walking Lunge
Intermediate (Level 2)
800m Run
25ft Handstand Walk or 3 Handstand Kick up Walk to Wall Drill
30 Toes 2 Bar
100ft Walking Lunge
Beginner (Level 3)
800m Run
150ft Bear Crawl
45 Hanging Knee Raises
100ft Walking Lunge
Cool Down:
10min EMOM
20 Flutter Kicks (each) remaining time plank
  • 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

  • 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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  • 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.

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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

  • 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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