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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

Sunday
Sep212014

9/22/14

Congrats to those that competed this weekend in the Dynamic Duo competition. For anyone interested in competing, the next competition is Oct. 11th. There are 3 different divisions to accommodate all skill levels. See any of the coaches to find out how to sign up.

Strength/Skill: EMOM for 15 min- 2 Pause Back Squats at 70% of 1RM
*3 sec pause

Then

Every 2 min for 10 min-
- 10 Burpees
- 5 weighted box step ups (95/65)
* weight on back, box height (24/20)

WOD: 5 min AMRAP
8 Toes to bar
6 Broad Jumps (6ft/4ft)
8 Knees to elbows
6 Box Jumps (24/20)


Sent from my iPhone

Thursday
Sep182014

9/19/14

If you are free on Saturday cruise out The Dynamic Duo competition in Long Beach to watch a bunch of the Upgrade team compete.

- Lili, Renee, Jessie, Jarod, and Sanchez will all be competing in a partners comp over in Long Beach at:

Marina Green
386 E Shoreline Dr
Long Beach, CA 90802

****We will only be having once class on Saturday from now on at 9am only.


Strength/Skill: Back Squats -4x4

Then 5 rounds for max load

1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push press
*Cannot not drop bar at any point. 1 round is one time through the complex.


WOD: 7 min AMRAP

5 overhead lunges (95/65)
5 bar hop Burpees
5 Hang power cleans
5 Hang Snatches

Wednesday
Sep172014

9/18/14

Hollow Rockers or upside down turtles?

 

Skill: Max Broad Jump- 3 attempts

Strength:  Bench Press-5x3

*add weight each round

 

WOD: 3x 800m repeats.

*rest 3 min between efforts

 

Tuesday
Sep162014

9/17/14

 

 Core work: Partner Ab Massacre

 

Strength/Skill: Split Jerk- 2.2.2.2.2.

WOD: 3 Rounds

10 Chest-to-bar Pull-ups

10  Sit-ups

Then

3 Rounds

10 Box Jumps (30/24)

10 Burpees

Monday
Sep152014

9/16/14

 

Skill: Turkish Get-ups

Strength: Sumo-Deadlift: 4x5

WOD:

30 KB Snatch (1.5/1)
30 KB Press

 30 H2H KB swing
30 Goblet squats
30 KB Lunges
30 KB Goblet squat

*15 min time limit