Contact US

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

Wednesday
Jan282015

1/29/15

Core work- Tabata- Hollow rocks and then Arch Rocks

 

Strength- Bench- 4x3 w/ 3 second pause at bottom

 

WOD: 5 Rounds

A) 10 Deadlift @ Bodyweight

10 KB Swings (2 pood /1.5 pood)

10 Dynamic Push-ups

Or

B) 10 Deadlifts @ ¾ bodyweight

10 KB Swings (1.5pood/1 pood)

25 Push-ups

Or

C) 10 deadlifts @ ½ bodyweight

10 KB Swings (1 pood/.5 pood)

10 Push-ups

Tuesday
Jan272015

1/28/15

 

Skill: 3 Rounds-

A) Handstand walks -50 ft

B) 20 shoulder touches

C 30 sec. Wall Handstand hold

Strength- Shoulder Press

5x3 @ 80% of 1rm

 

WOD: A) with a partner

40 x Back squat (135#/95#)
50x Pull-ups
30x Shoulder to overhead (95#/65#)

Rest 1 min

40x Back squat (135#/95#)
50x Push-ups
30x Box Jumps (24/20)

*15 Min time limit

*Set-up 2 bars

*Score is when last person finishes.

 

B- Sub weight- guys- 115 and 85. Women- 75/55

C- Sub weight- Guys- 95 and 75. Women- 65/45
----------
Each Partner performs entire circuit. Partner 1 starts w/ first element while partner 2 waits. When partner 1 finishes first element he moves on to element 2, at this point partner 2 can now start on the first element.
Partners must complete a station and move to the next one before trailing athlete can advance.

Monday
Jan262015

1/27/15

Strength- Back Squats- 1x5 @65%of 1RM, 1x5 at 70%, 1x5 @80%, 2x3 @ 85%, 1x5 @80%

 

WOD: WORKOUT 14.4

MEN - A) 
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - A)
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

B- Sub Muscle-Ups for 2x Pull-ups and dips, High Knees, Weights- (115 or 95/75 or 65)

C-Sub Leg lifts , 20 Ring Rows ( 85/55)

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