Saturday 08.25.2018

POSTED ON August 24, 2018

Saturday | 08.25.2018

0 Comments / CATEGORY:
Warm Up:
50ft walk on toes forwards
5 squats with press out
5 muscle cleans
5 power cleans
20 hollow jumps in place (work on double under position)
10 lemon squeeze
5 weighted power cleans
Work up to a moderate set of 7 touch n go power cleans
Level 1 (RX)
100 double unders
80 wall balls 20/14
60 open standard push ups
40 power cleans 105/75
20 bar facing burpees
10 bar muscle ups
for time
Level 2 (Intermediate)
100 double unders (or 2min of double under attempts)
80 wall balls 20/14 to 9ft/8ft target
60 hand release push ups
40 power cleans 80/55
20 bar facing burpees
10 chest 2 bar
for time
Level 3 (Beginner)
200 single unders
80 wall balls 20/10 9ft/8ft target
60 hand release push ups
40 power cleans 65/45
20 bar facing burpees
10 jumping chest to bar
for time
Cool Down:
3 rounds for Quality
10 barbell roll outs
300ft single arm overhead carry L/R
  • 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

  • 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.

    - David Neace

  • 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