Through a one on one or small group Intro session with one of our instructors, you’ll get a chance to learn more about our program, and experience your first CrossFit workout with CrossFit Up Dog. These sessions are by appointment only, and are required before you start training with us, so we can get a better idea of what your goals are, and how we can best help you achieve them.
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WOD
Saturday 11.18.2018
POSTED ON November 17, 2018
Saturday | 11.18.2018
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Warm Up:
7/7 Heavy Single arm KBS
5 Hips Down Push-ups
5 Empty Bar Back Squats
150m Row
x2-3 sets
Foundation:
A. Back Squat 4 sets of 5 @75% 1RM
Metcon:
RX
250m Row
21 KBS 53/35
15 Burpees over Erg
21 KBS 53/35
250m Row
Rest 10min
250m Row
21 KBS 53/35
15 Burpees over Erg
21 KBS 53/35
250m Row
*record both times
Intermediate (Level 2)
250m Row
21 KBS 35/26
15 Burpees over Erg
21 KBS 35/26
250m Row
Rest 10min
250m Row
21 KBS 35/26
15 Burpees over Erg
21 KBS 35/26
250m Row
*record both times
Beginner (Level 3)
250m Row
21 Russian KBS 35/26
15 Burpees over Erg
21 Russian KBS 35/26
250m Row
Rest 10min
250m Row
21 Russian KBS 44/26
15 Burpees over Erg
21 Russian KBS 44/26
250m Row
*record both times
Cool Down:
2-3 Rounds For Quality
5/5 Rock Back Split Squats
10 Cossack Squats
1min Couch Stretch 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
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
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
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 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.