BLOG

WOD

Friday 07.14.2017

POSTED ON July 13, 2017

Friday | 07.14.2017

0 Comments / CATEGORY:

Performance Option

Strength
Back Squat 4 x 8 (tempo 3 x 0 x 1)

WOD
3 Sets For Max Load
Bear Complex x 5 Reps
(Rest 2 min between sets)

 

Class Structure:

Minutes 0-10 – Warm up
Minutes 10-15 – Explanation
Minutes 15-35 – Strength
Minutes 35-50 – WOD
Minutes 50-60 – Clean up / Cool down

Fitness Option

Strength
Back Squats 4 x 10

WOD
3 Sets For Time
Run 400m
(Rest 2 min between sets)

Class Structure:

Minutes 0-10 – Warm up
Minutes 10-15 – Explanation
Minutes 15-35 – Strength
Minutes 35-50 – WOD
Minutes 50-60 – Clean up / Cool down

  • 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.

    - 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.

    - David Neace

  • 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

  • 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

  • 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