Thursday 09.27.2018

POSTED ON September 26, 2018

Thursday | 09.27.2018

0 Comments / CATEGORY:
Warm Up:
:20 Dumbbell Hold Over Head L/R
10 Barbell Good Mornings
5 Scap Push-ups
10/10 Thorax Rotation
A. Back Squat 4 sets 5 @80-85% of 1RM
Metcon: (Time Cap 12min)
RX (Level 1)
6 Strict Press 75/55
8 Push Press 75/55
10 Push Jerk 75/55
5 Rounds For Time
Intermediate (Level 2)
6 Strict Press 65/45
8 Push Press 65/45
10 Push Jerk 65/45
5 Rounds For Time
Beginner (Level 3)
6 Strict Press 55/35 (option to use moderate dumbbells)
8 Push Press 55/35
10 Push Jerk 55/35
5 Rounds For Time
Cool Down:
3 Rounds For Quality
2min Puppy Dog
10/10 Side Lying Thorax Rotation
2min Shoulder T L/R
  • 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

  • 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