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Location: 1925 Harbor Blvd. Costa Mesa, CA.

For more info:

Email:  info@crossfitupgrade.com  

or

Call/Text- Tate (760)880-8264

 

Specializing in:

Olympic Weightlifting

Power Lifting

Metabolic Conditioning

Anaerobic Conditioning

Bodyweight Movements

Personal Training

Getting you Ripped and Lean! 

 

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
Jan262015

1/26/15

This Saturday is our event over at Road Runner Sports. We will not be having a normal class at the gym, rather this event will be our workout/class for the day. Come and get a good workout in, win some free shoes/gear, and stay for a free beer or two. All friends, and family are encouraged to come and participate. The event starts at 9am.

 

Strength/ Skill: Every 90 sec. for 18 min complete the following complex

Hang Power Clean + Front Squat+ Jerk

*Start at 50% of 1RM and add weight each round

 

WOD: Annie

50-40-30-20-10

Double-unders

Sit-ups

*Sub 3x Singles if not doing DUs

 

Thursday
Jan222015

1/23/15

 

 

 

Its that time again to go dominate the Road Runner Sports Workout. Next Saturday- the 31st- come on over to Road Runner Sports (across the street from the gym) for a fun workout. Itll be all body weight movements, and running, with a bit of a twist on it. You can collect raffle tickets throughout the workout for completing various tasks/challenges, which go into a drawing afterwards for all sorts of rad crossfit gear. Last time we did this we had 7 or 8 members win free shoes, and tons of other apparel. If we get enough participants, we will be given our on raffle for only our members. Moreover, Reebok, Inov8 and a couple other vendors will have shoes there that you can wear for the workout to see how they feel, if you've been thinking about getting a pair. All friends and family are encouraged to come and particiapte.

 

* Happy Bday to our member Bahan!

 

Strength- Deadlift- 6x2

*Work up to a heacy set of 2

 

WOD: Open Workout 13.2

MEN -
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN - Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

*Step-ups are allowed

Wednesday
Jan212015

1/22/15

 

  

*This is the Hip Extension we are looking for in the Snatch and Clean movements.

Core work- 4 rounds
10 Toes-to-bar
20 weighted sit-ups (25/15)
1 min plank hold

WOD-
A)10 rounds
10 pull-ups
Shuttle sprint ( 5m and back, 10m and back)

B) Sub Ring Rows
C) 7 rounds - 7 Ring rows

 

 

Tuesday
Jan202015

1/21/15

Who is getting kind of excited? Registrastion is now open for the Crossfit Open. I encourage everyone to sign-up and give it a go. We will be doing the workouts every week in the gym anyways, so might as well. Plus, there is a scaled division this year! Starts last week of February.

 

Strength- As Partners

3 Min Max reps Back Squats

3 Min Max reps Clean

Weights-

A) 225/155

B) 155/115

c) 115/75

*Break up reps however you’d like.  Squats are taken from a rack.

 

Partner WOD

Row for Max Calories

20 Wall Balls

50 KB Swings

15 Dead-lifts

15 Ground to Overhead

15 Ground to Shoulder

15 Thrusters

50 Double Unders

 

Weights-

A.135/95

B.115/75

C. 95/65

 

*Partner 1 starts on the rower and rows for Max Calories while partner 2 starts on the wall balls and works his way down the list. Once partner 2 is done with the Double-unders, then the partners switch, and the partner that rowed first is now completing the list of exercises, while the other partner rows for max calories. Your score is total calories rowed and time finished.  

Monday
Jan192015

1/20/15

In case you didnt know, now you know. Voted best in CM.

 

In preparation for the upcoming CF Games Season, specifically the CF Open....for the next 6 weeks leading into the Crossfit Open (starts last week of February) , we will be doing one of the past Crossfit Open events every Tuesday and Friday. You'll notice these workouts, for the most part, are scaled down to give everyone at chance at performing well at them. 


 

Skill: 3 rounds not for time

A) 50 ft handstand walks

B) 20 shoulder touches

C) 30 sec handstand holds


Strength- Shoulder Press- 6x2 

* increasing weight each round


WOD- 14.1

MEN -
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

 

WOMEN -
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

*Sub weight accordingly. Should be light