Friday 05.04.2018

POSTED ON May 3, 2018

Friday | 05.04.2018

0 Comments / CATEGORY:
Warm Up:
5 Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
x3 then…
50ft Walk on Toes Backwards
10 Heidens
100ft Bear Crawl
:15 Deadhang + 5 Scap Pull-ups
x3 then…
5-7 TnG Power Snatch
3-5 Box Jumps
3-5 chest 2 bar pull ups
x3; rest 2-3min between each 90%, 95%, 100%
Level 1 (RX)
Box Jump 24/20
Power Snatch 75/55
Chest 2 Bar Pull-up
Level 2 (Intermediate)
Box Jump 20in
Power Snatch 64/45
Level 3 (Beginner)
Step Up 24/20
Power Snatch 55/35
Jumping Pull-up
  • 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

  • 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

  • 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

  • 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