Thursday 07.19.2018

POSTED ON July 18, 2018

Thursday | 07.19.2018

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Warm Up:
50ft Toe Pull
50ft Quad Pull
10 Heiden
10 Cossack Squats
50ft Lunge
RX (Level 1)
20min AMRAP
400m Run
25 Sit-ups
30 Dumbbell Box Step Overs 50/35 24/20
50ft Handstand Walk (25ft/25ft)
Intermediate (Level 2)
20min AMRAP
400m Run
25 Sit-ups
30 Dumbbell Box Step Overs 35/20 24/20
50ft Handstand Walk (25ft/25ft) or Handstand Shuffle to Plate 5 Reps
Beginner (Level 3)
20min AMRAP
400m Run
25 Sit-ups
30 Dumbbell Box Step Overs 20/10 20in
50ft Bear Crawl (25ft/25ft)
Cool Down:
12min For Quality
10 Hip Extension GHD
30 Heavy Russian Twists
10 Barbell Curl
  • 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 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

  • 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