Monday 09.24.2018

POSTED ON September 24, 2018

Monday | 09.24.2018

0 Comments / CATEGORY:
Warm Up:
10 Banded Sumo Good Mornings
10/10 Single Arm Kettlebell Swing or DB as a KB
8/8 KB High Pulls
8/8 Lateral Box Step Overs
:10s Deadhang + 5 Scap Pull-ups
50ft Walk on toes
20min AMRAP
RX (Level 1)
400m Run
20 DB Box Step Overs 24/20 50/35
2 Rope Ascents
Intermediate (Level 2)
400m Run
20 DB Box Step Overs 20/16 35/20
2 Rope Ascents
Beginner (Level 3)
400m Run
20 DB Box Step Overs 20/16 20/10
6 Hanging Hip Taps or Accumulate :45 Dead Hang
Cool Down:
EMOM 8-10min
1st min 15 sit ups remainder of the time plank
  • 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

  • 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

  • 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