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



John on the way to getting his first close.

Partner WOD Wednesday!!!!!

For time:
100 Ring rows ( ft on box)
100 Power Cleans (95/65)
100 Kettlebell swings (1.5/1)
Weighted Lunge, 100 steps
100 Knees to elbows
100 Push press (95/65)
100 Sit-ups
100 Wall balls (20/14)
100 Burpees
100 Push-ups

**Scale- 75 reps of each, or 50 reps of each.

* 35 min time limit

*One partner working at a time, split up work however you'd like.



Air Makino!

*The competition class for the next two weeks will be focusing on the NLI events, and preparing for the competition.

Strength/Skill:Shoulder Press:3-3-3-3-3
Push Press: 5-5-5
* increasing weight each round.

WOD: In 10 min
Run 1 mile
Then max rep pull-ups

Rest 2 min

In 6 min:
Run 800m
Then max rep ring dips

Rest 2 min

In 3 min
Run 400m
Then max rep handstand push-ups

*Score is total combined reps.
*if you cannot run a mile in 10min, then scale runs down to 1200m/600m/400m



Skill: 5-10 minutes working on the "Kip" for handstand push-ups, Pull-ups, Muscles-ups, or butterfly pull-ups.

Strength: EMOM..for as long as you can go..2 reps of back squat (185/135)
* adding 2 reps each round.
* From the rack

WOD: 20 Sumo Deadlifts (185/135)
25 Box Jump overs (24/20)
30 KB Swings (1.5/1)
40 Sit-ups
40 Cal. Row
40 Sit-ups
30 KB Swings
25 Box Jump overs
20 Sumo Deadlifts

* 20 min time cap.
* If you can't jump over the box just do regular box jumps



Even the trainers get their butt kicked by WODs- Sanchez, Lili, and Alex.

Strength/Skill: Front Squats: 10 min EMOM - 2 reps at 80% of your 1RM


WOD: NLI Event #1

"Basic Training"

Time cap: 14 minutes

3 Squat Clean and Jerk
20 Pull ups
Row 50 cals

6 Squat Clean and Jerk
30 Pull ups
Row 25 cals

9 Squat Clean and Jerk
40 Pull ups

Weights for Squat Clean and Jerk descend per round:
D1: 235/155; 225/145; 215/135
D2: 165/115; 155/105; 145/95
D3: 135/95; 125/85; 115/75



Bobbi killing the rope climbs yesterday!

*The Thursday Competition class is back on.

Strength/ Skill: 4x400m
- Rest 1 min between rounds.

WOD: NLI Competition- Floater event.

Time cap: 6 minutes

For time perform the following rep scheme:
4- 26-14

4 Burpee Box Jumps (24/20)
4 Dumbbell Thrusters
26 Burpee Box Jumps
26 Dumbbell Thrusters
14 Burpee Box Jumps
14 Dumbell Thrusters

Weight for dumbells:
D1 = 55/ 35
D2 = 45/ 25
D3 = 35/ 15