Tuesday 10.31.2017

POSTED ON October 30, 2017

Tuesday | 10.31.2017

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Warm Up:

:15 hollow body hold bent knee
:15 arch hold
:15 dead hang
10 pass throughs

x2-3 sets


A1.) Single Arm Heavy KBS 5×7/7; rest :30/:60
A2.) V-up 5×15; rest :60s

Level 1 (RX)

“G.I. Jane”

100 burpee pull ups (you may kip after the burpee)

Level 2 (Intermediate)

“G.I. Jane”

75 burpee pull ups (you may kip after the burpee)

Level 3 (Beginner)

“G.I. Jane”

75 burpee jumping chin over bar pull ups (6in from head)

  • 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

  • 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 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

  • 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 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!

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