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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

Friday
Dec192014

12/19/14

WOD:

Ring push-up ladder

*Sub regular push-ups

 

Rest 5 minutes

 

Body-weight front squat ladder for the first 7 minutes, then switch to back squats thereafter

 

*For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Wednesday
Dec172014

12/18/14

 

*Reminder- Holiday party this evening at 6:45-7ish. Food and drinks provided, but feel free to contribute if you wish. There will be Christmas carols to be sung, and drinking games to be won. All friends and family welcome. The last class is at 5:30pm. There is no 6:30pm or 7:30pm class.

 

Core work: 2 Rounds

25 Leglifts

25 Star-situps

 

Strength:  Power Cleans- EMOM for 10 min

2 Touch n go reps at 85% of your 1RM

 

WOD: 4 Rounds

30 Double –Unders

20 KB Swings (2/1.5)

10 Chest-to-bar pull-ups

 

Tuesday
Dec162014

12/17/14

 Kipping Handstand Push-up tips

 

Strength: Back Squats 3x10

*Use 75-80% of 1RM for all 3 sets

 

Partner WOD: "4 minutes of fun"

- 4 Minutes at each station for max reps. Break up the work however youd like.

Calorie Row

Push-ups

Sumo-Deadlift High Pull (95/65)

Burpees

Handstand Push-ups

 

 

Monday
Dec152014

12/16/15

Juan and Efrain at the NLI Comp

 

Core work:

25 Toes-to-Bar

25 Sit-ups

25 Leg lifts

25 Star Sit-ups

 

Strength: Dips 5x5

*weighted if you can

 

Wod: 10 min Amrap

20 Pull-ups

20 KB Swings (2/1.5)

20 Box Jumps (24/20)

20 Wall balls

Sunday
Dec142014

12/15/14

Congrats to Juan and Efrain who competed in the NLI comp this past weekend. You guys rocked it.

 

***HOLIDAY ANNOUNCEMENTS***

Dec. 18th-  This Thursday night we will be having an informal holiday party at Upgrade. The last class of the day will be 5:30pm, afterwhich..6:30ish or so, we will bust out the BBQ and Eggnog and have a gay ol time. I know it is somewhat last minute, I was trying to decide when would be a good time as I’m sure everyone is fairly busy with their own Holiday work parties and what not. So, if you can make it, please do, if not, no biggie. We will provide the essentials, but if you feel like bringing something go for it.

 

Jan 3rd- Saturday- We will be having our Annual Bildo Memorial Workout/BBQ/ Celebration. Details to follow, but mark it on your calendar. All family and friends welcome.

 

***We will be having a new body transformation challenge starting early in the New Year. Details to follow.

 

Strength: Front Squats-5.3.3.2.2.

 

NLI Event #2 Barbell Mania

Run 400m

20 Deadlifts

20 Hang Power Cleans

20 Front Rack Lunges

20 Push-Press

20 Back squat

100 Double-Unders

Weights:

 div 1. 135/95

div.2  115/75

div.3 95/65

*15 min time limit