Thursday 11.08.2018

POSTED ON November 7, 2018

Thursday | 11.08.2018

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Warm Up: (8-10min)
10 Wall Slides
10/10 Plank Slides
5 Hips Down Push-ups
200m Jog
x2-3 sets
Foundation: (24min)
Every 1:30 x8
1st Close Grip Bench Press 5 reps 75%+
2nd Strict Pull Ups 5-7
Metcon: (6-12min)
RX (Level 1)
“Hold on Tight”
1000m Row
75 Burpees
For Time
*12min time cap
Intermediate (Level 2)
1000m Row
50 Burpees
For Time
Beginner (Level 3)
750m Row
50 Burpees
For Time
Cool Down: (12min)
3 Rounds For Quality
10 Dead Bugs
7/7 Single Leg Glute Bridge
20 Flutter Kicks
  • 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

  • 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

  • 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 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