Daily WOD Results
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Location: 1925 Harbor Blvd. Costa Mesa, CA.



Wednesday-6:30pm: Mobility Class with Andrea

Monday-7:30pm: Olympic Lifting Class

Tuesday and Thursday-6:30pm: Competition Class


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


Agility, Balance, and Speed Training


"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



Perfectly timed random progression pic of the Burpee pull-up from Mondays WOD.

***New challenge announcement, see below.

Partner WOD Wednesday.

Strength: Deadlift- As a team- 10 min to find max weight lifted between the two partners. Combine each persons max weight lifted for your total score. Only one bar between the two.

WOD :Ten rounds for time of:

Run 100 Meters
10 Burpees
Run 100 Meters
15 Kettlebell Swings (32/24 kg)

* Each partner does 10 rounds. Partner one will complete a full round, while partner two rests. They then switch once partner one finishes the full round.


Announcement- New Challenge-

**New Best of the Box - 60 Day Upgrade challenge***

Challenge- We will be having a 60 Day challenge starting Monday May5th and running until the 4th of July; which we will end with a good ol’ summer BeerBQ. The criteria for the challenge – RELATIVE percentage of body fat loss, and best overall performance increase in 5 selected workouts.  The change in body fat loss will equal 30% of the overall score, with the 5 workouts making up the other 70%.

What  type of test- We will be using a new (to us) method of body fat testing  called the In-Body 230, which is currently being used by Olympic Training centers, LA Lakers, USC,  and many other professional organizations. Follow this link for more info- . It  is a very quick test and doesn’t involve much, but the results are suppose to be very accurate. It even breaks down the muscular composition of each limb, as well as how much water retention/ water weight you have.  

When-The company will be coming out to our gym on May 7th, and will be testing from 5-7ish. After the testing we will be having an hour long Sports Nutrition Lecture, and analysis of your testing results. This will be conducted by the professional PHD sports nutritionists, whom are doing the testing; so it will be very beneficial to attend. ( I think they know just a little bit more than me )

Competition Entrance Fee- $50…( $25 for the first body fat test and $25 into the pot for the winner)

**this test would run you $300 at the doctor or lab.                                                                                           


1st- Cash prize  (based on the number of people signing up.  Need at least 30 people to sign up, so at minimum  you’d get $750, could be a lot, lot more)                                                                       2nd- 1 Month free membership                                                                                                                    3rd- Free shirt and a handshake.

There will be a sign up sheet in the gym starting tomorrow.



Strength: Overhead squats: 5x5
* From a rack

Skill: Hang Snatch (full squat) 5x5
* keep it light if you you're not efficient at this movement.

75 Calorie Row
20 Power Snatch (135/95)
40 Bar Hop Burpees



This is a Pistol.

Hope everyone had a great Easter weekend.

* Starting next week we will be doing a new strength cycle of Squats, Deadlifts, and Presses.

Skill: 10 min working on pistols. If you are proficient with them then do 4 sets of 10 reps alternating, or try weighted pistols.

Strength: Not for time- 2 rounds
10 strict handstand push-ups
10 strict pull-ups
30 jumping alternating lunges
* work on efficiency of each movement.

WOD: "Taylor"
4 rounds
Run 400 meters
5 burpee muscle-ups

* Sub for Muscle-ups = 3x Burpee pull-ups.



When you are doing dips, make sure to keep your chest as upright as possible, keeping your shoulders over your hands. This will help isolate the tricep muscles, rather than using your shoulder muscles to press out of the bottom of the dip.

Skill: 10 min- work on the "Kip" to the pull-up, butterfly pull-up, muscle up, or handstand push-up.

Strength: Weighted ring dips:3-3-3-

WOD : "J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips

*Top times go on the Best of the Box board.