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Daily WOD Results
Contact US

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
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

Sunday
Sep142014

9/15/14

Why do you crossfit? Write it down on the big board next time you are in the gym.

Core work: 4 rounds- max reps toes to bar- work on the Kipping of the movement.
*once you come off the bar the round is over.

Strength/Skill:
Every minute on the minute for 15 minutes
1 Deadlift (155#/105#)
1 Hang power clean
1 Front squat
1 Push press

WOD: Max rounds in 6 minutes
2 Power clean (85% 1RM)
4 Muscle-ups (20# vest)
6 HSPU
* Sub for muscle-ups is 3x pull-ups

Thursday
Sep112014

9/12/14

Flashback Friday! Where it all began at Upgrade 1.0

*Reptember people- feel free to drop-in to any class today. We will scale the workouts as need be.

Core work- Tabata Hallow rocks

Strength/Skill: 3 rounds not for time
- 5 weighted pull-ups
- 7 Push press (155/115)
- 9 Evil wheels

WOD:R
Run 400m
21 Deadlift (225/155)
Run 400m
15 Deadlift
Run 400m
9 Deadlift
Run 400m

Wednesday
Sep102014

9/11/14

Strength/Skill: Find 1RM Front Squat

WOD: Karen
* top guy and girl time go on "Best of the box Board"

Tuesday
Sep092014

9/9/14

Strength/Skill: 15 min to find 1RM Split Jerk

 

WOD: Partner WOD

12 Rope Climbs

Grace – 30 Clean n Jerks (135/95)

12 Rope Climbs

Isabel – 30 Snatch (135/95)

12 Rope Climbs

*Sub for rope climbs is 3x Ground-to-stand

*20 min time limit

*Only one partner working at a time, split up work however youd like.