Thursday 12.06.2018

POSTED ON December 5, 2018

Thursday | 12.06.2018

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Warm Up:
5 Sumo Inch Worm
5 Push-up T
10 Groiners
x2-3 sets
A. Every 1:15 x8
1st Dumbbell Row 8/8
2nd 100ft Walking KB Lunge Goblet Hold
RX (Level 1)
1min Double DB Thruster 50/35
1min Toes 2 Bar
1min Burpee
1min Double Unders
1min Cal Row
1min Rest
Intermediate (Level 2)
1min Double DB Thruster 35/20
1min Toes 2 Bar
1min Burpee
1min Double Unders
1min Cal Row
1min Rest
Beginner (Level 3)
1min Double DB Thruster 20/10
1min Hanging Knee Raises
1min Burpee
1min Single Unders (count as 2:1)
1min Cal Row
1min Rest
Cool Down:
3 Rounds For Quality
1min Bent Knee Hollow Body
15 Arches
1min Seal
  • 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 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

  • 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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  • 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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  • 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