Thursday 07.26.2018

POSTED ON July 25, 2018

Thursday | 07.26.2018

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Warm Up
8 Yoga Push-ups
10 Lemon Squeeze
50ft Bear Crawl
15 Glute Bridge
EMOM 15min
1st min Handstand Walk Practice
2nd min 1-3 Strict Ring Muscle-ups
3rd min 15 Pike Leg Raises
*sub bear crawl or headstand for handstand walk
*sub strict low ring transistions for the muscle up emphasize a no kip rule today.
RX (Level 1)
10 Power Snatch 135/95
50 Double Unders
3 Rounds For Time
Intermediate (Level 2)
10 Power Snatch 115/80
50 Double Unders
3 Rounds For Time
Beginner (Level 3)
10 Power Snatch 95/65
50 Single Unders
3 Rounds For Time
Cool Down:
2 Rounds For Quality
200ft Single-arm Overhead Carry L/R
8/8 Turkish Sit-ups (not get up)
8/8 Rock Back Split Squats
  • 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

  • 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!

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  • 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.

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