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Location: 1925 Harbor Blvd. Costa Mesa, CA.

Email:  info@crossfitupgrade.com  

SPECIAL CLASSES: 

Wednesday-6:30pm: Mobility Class with Andrea

Monday-7:30pm: Olympic Lifting Class

Tuesday and Thursday-6:30pm: Competition Class

CONTACT US TO COME IN FOR A FREE TRY!!!!!

Review us on YELP!!

 

CrossFit is for everyone! Male or Female. Young or Old. Beginners or Advanced.

Sport Specific Training

Strength and Conditioning

Endurance Training

Gymnastics

Agility, Balance, and Speed Training

TESTIMONIALS

"I had been hearing about crossfit from lots of people and thought of it as a man's workout until I heard some of my girlfriends were trying it. I was still very nervous to go, mostly because I was out of shape but also I was expecting a bootcamp like situation with aggressive trainers. Thats not how this gym is at all. I went with 3 of my girlfriends (all first timers) and the trainers walked us through technique before the workout so we all felt comfortable. They pushed us but weren't aggressive, just encouraging. I was pleasantly surprised with Crossfit Upgrade and cant wait to go back."

- Stephanie

 

"Crossfit Upgrade is a hands on gym with quality personalized training. They currently have two very experienced trainers and maintain small class sizes so everyone gets individual attention and assistance.

I have been crossfitting for nearly two years and I have found myself making more rapid progress on my skills and techniques in my 4 months at Crossfit Upgrade than I had previously due to this hands on approach from the training staff.

If you are an experienced crossfitter like myself, brand new to crossfit, or even new to working out period Crossfit Upgrade is the place for you. Give it a try! You'll be glad you did."

- Katy

Monday
Jul212014

7/22/14

 

*** Will be announcing the winner of the 60 day challenge at some point today...so keep checking back.....
Strength/Skill: Tabata Hollow rockers
WOD: Max reps shoulder press (135/95)
Max cal row -3 min
Max reps shoulder press (115/75)
Max cal row- 2 min
Max reps shoulder press (95/65)
Max Cal row- 1 min 
Max reps shoulder press, (65/45)
Max Cal row- 30 sec
*Scale down to a starting weight of about 65% of your 1RM if you cannot get 2 or more reps at the RXd start weight 
Monday
Jul212014

7/21/14

Having website issues...youll have to come to class to see the WOD

Thursday
Jul172014

7/18/14

We practice graceful stretching...

**Remember BeerBQ Saturday**
9am- Beginner WOD- all friends and family invited
10am- Regular class WOD
11:15/11:30- firing up the BBQ

Strength/ Skill: 8 min EMOM
5 Snatch Grip Dead lifts (185/135)
5 Inverted Push-ups (feet on a box)

Rest 2 min

8 min EMOM
5 Hang Snatch High-Pulls (135/95)
5 Bar hop Burpees

WOD: 10.9.8.7...1
Ring Push-ups
Sit-ups


Wednesday
Jul162014

7/17/14

WOD 1) "Elizabeth"
21-15-9
Clean (135/95)
Ring dips
*This is a quick workout, scale appropriately.

Rest 7 min

WOD 2) "Nicole"
Max rounds in 20 minutes
Run 400m
Max rep pull-ups
* as soon as you come off the bar on the pull-ups then your round is over and you go run.
* If you are on a band then you cannot rest for more than 3 sec.
* Score is total amount of pull-ups

Tuesday
Jul152014

7/16/14

Weighted Ring Rows? Sure, Why not?


****Bbq this Saturday****
9am- Beginner class (Open to all friends, family, anyone want to try it)
10am- Regular WOD
11:30ish- Beer and BBQ

*We will be providing main dishes and Beer, feel free to bring a side dish if you'd like to.

Strength/Skill: 3 Rounds not for time
5 Hang Snatch High-Pulls
5 Power Snatch
5 Overhead squat
*Keep weight light, cannot break up the sets of 5

WOD: Fight Gone Bad
Three rounds:
Wall-ball (20/14)
Sumo deadlift high-pull (75/55)
Box Jumps (20/14)
Push-press,
Row ( for Calories)
-Rest 1 minute between rounds

* spend one minute at each station, working for max reps possible.
* Score = total amount of reps and calories rowed over the 3 rounds.
* Top guys score and girls score gets name on the board