Tuesday 09.04.2018

POSTED ON September 3, 2018

Tuesday | 09.04.2018

0 Comments / CATEGORY:
Warm Up:
50ft Reverse Bear Crawl
50ft Samson Lunge with Twist
1min Squat Therapy on the Wall
5 empty bar back squats on last squat hold in bottom 7 seconds add weight each set 20 alternating deadbugs
A. Back Squat
80% 2×6; rest 2min
85% 2×4; rest 1:30-2:30
RX (Level 1)/Intermediate (Level 2)/Beginner (Level 3)
1500m Row
800m Run
1500m Row
For Time
Cool Down:
3 Rounds For Quality
10/10 KB High Pull
20 Alternating Dumbbell Hammer Curls
15 Banded Tricep Push Downs
  • 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

  • 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

  • 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

  • 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