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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!!!!!

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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
Oct202014

10/21/14

*wear pants or long socks today if you plan on climbing the rope

Strength/skill: Bench Press- 5.5.3.3.3

Deadlift: 2.2.2.2.2

WOD-
5 Rope climbs
9 Deadlift (315/155)
8 Dynamic push-ups
7 Bar-hop Burpees
6 KB swings (2/1.5)
5 Rope Climbs
4 Deadlifts
3 Dynamic Push-ups
2 Bar-Hop Burpees
1 KB Swing

Thursday
Oct162014

10/17/14

Core work- Tabata Hollow rockers

Skill work: Pistols work
*If proficient, try weighted pistols

WOD: Down and up
3 Muscle-ups
6 Pistols left leg
3 Muscle-ups
6 Pistol right leg
3 Muscle-ups
6 Sumo KB High pulls (2/1.5)
3 Muscle-ups
100 DU
* Start at top of the list, go all the way down to 100 DUs, then go back up the list ending with 3 Muscle-ups. Only do 100 DU once.
* Sub for MU= 2x dips and pull-ups

Wednesday
Oct152014

10/16/14

Strength/Skill: A) Front Squat- 6x2
*Use same weight as you used Monday

B) Clean n Jerk- 15 min to find a 1 rep max

WOD: For Max Reps
3 Min Clean and jerk (95/65)
Rest 90 sec
3 Min Burpees
Rest 90 sec
3 Min cal. Row

*Score is total combine reps plus calories rowed

Wednesday
Oct152014

10/15/14

Strength/Skill: 15 min to find a 3 rep max Deadlift

then-

Row: 500m as fast as possible.
*Fastest Male/Female time goes on "best of box" board

WOD: 3 rounds
Run 400m
5 Deadlift (225/155)
20 Jumping Lunges
10 KB Swings (2/1.5)

Monday
Oct132014

10/14/14

Skill: 3x 40 sec on, 40 sec off ..Hollow body bridge hold
Then
2x 30sec on 30sec off, toes n nose to wall hold

Strength: Hang Power Clean-5.5.3.3.2.2
* Touch n go reps, no dropping

WOD: "Handsome Jay"

10 Handstand push-ups
20 Knees to elbows
30 Burpees
40 Box jumps (24/20)
50 Dips
60 Pull-ups
70 Push-ups
80 Sit-ups
90 Squats
100 Double-unders
* 20 min time limit