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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!!!!!

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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

Tuesday
Jul292014

7/30/14

Notice the footwork on the Hang Power Clean

Strength/Skill: A) Tabata hollow rockers

B) 10 min Emom- Pause Back Squat at 80% of your 1RM

Wod: 15 min Amrap

3 Hang Power Cleans (135/95)

6 Front Squats

9 Shoulder to OH

Monday
Jul282014

7/29/14

 

This Saturday, weather permitting, we will be doing a Beach WOD, at 9:30am. This will be the only class that day. I will post location and meeting spot later this week.

Strength/Skill: Bring Sally Up, Bring Sally down- Push-up challenge

Wod 1: Death by 10 Meters.

* at the top of the first minute you run 10m, at the top of the 2nd you run 2-10M, at the top of the 3rd, you run 3- 10M, and so on until you cant fit the required run within the 1 min time frame.

WOD 2:

24 Pull-ups

24 Burpees

run 400m

16 Pull-ups

16 Burpees

run 400m

8 Pullups

8 Burpees

Run 400m

*15 min time cap

Sunday
Jul272014

7/28/14

Efficiency tips on the toes-to-bar

 

Strength/Skill:

10 min EMOM- 2 Pause Front Squats at 80% of your 1RM

then

10 min EMOM- 2 Hang Cleans at 75% of your 1RM Front Squat

 

WOD: 3 Rounds

50 Sit-ups

30 OH Lunges with a barbell (95/65)

15 Toes-to-bar

Thursday
Jul242014

7/25/14

Watch this video for todays workout.

Skill- Pause Jerks: 3-3-3-3-3

*Keep weight light to work on form and explosion out of the dip

Strength: Shoulder Press- 5-5-3-3-2-2 at 70%,80%, and 90% respectively

WOD: 

"J.T."

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

* Fastest girl and guy time get name on "Best of the Box" Board

Wednesday
Jul232014

7/24/14

Video on Double-Unders....Watch it!

Skill: 10 Min- work on double unders. If you are proficient goal is to get to 500

Strength- Deadlift: 5.5.3.3.2.2

*Touch n go reps. No dropping weight. Add weight each time set drops

Wod: 5 min Amrap

10 Burpee Box Jumps (24/20)

15 Wall Balls (20/14)

20 Pull-UP

30 sit-ups

40 Double-under

*rest 3 minutes and repeat. Score it total reps over both rounds