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



5:30pm class getting their stretch on.


Labor Day Weekend Schedule: Saturday- 9am, 10am

Monday- 9am only.

*remember to bring a friend in on Saturday for your chance to win $100 of free Lululemon.


Strength/Skil- Run 1 Mile


30 KB Swing (1.5/1)
30 Pull Ups
30 Burpees
30 Wall balls
30 Burpees
30 Pull Ups
30 KB Swing (1.5/1)




Labor Day Weekend Schedule-


 Monday- only one class at 9am!


Strength/Skill: Front Squats

Pause Front Squats: w/ a 3 second pause at the bottom

Wod: Every minute on the minute for 15 minutes
2 Deadlift (155#/105#)
2 Hang power clean
2 Full Cleans




**Reminder- its bring a friend Wednesday- for a chance to win free Lululemon!!!

**There is no 7:30pm class tonight. We are having our 1st 3rd annual CFU Fantasy Football Draft at the gym. Sorry for those that this effects.

Strength/Skill: Shoulder press-

Push Press:

Wod: Partner WOD- 2 times through (down and back up)

Row 1000m
21 KB swing (2/1.5)
Row 750m
15 KB Swings (2/1.5)
Row 500m
9 KB Swings (2/1.5)
Row 250m

*You start with 1000m row, then 21 kb swings, then go all the way down the list. Then back up through it ending with a 1000m row. Must do 2-250m rows before going back up the list.

*Only one partner working at a time, KB can never touch the ground. Breakup the work however you would like.




Strength: Back Squats-

*weights at 75%, 85%, 90%...Respectively

Overhead Squats -

*add weight if possible. Working on technique and perfect form

WOD:  10 min amrap
20 Chest-to-bar pull-ups
20 Box jumps (24/20)
15 Squats (from the ground. 115/75)
50 Double unders
20 Toes to Bar
20 Push-ups (hand release)
50 Double-unders
15 Squats (from ground- 115/75)
20 Push-ups
20 Toes-to-bar




Hope everyone had a nice weekend
Strength/Skill: 4 Rounds not for time 
3 Cleans
5 weighted pull-ups
7 Evil wheels
* try to add weight each round to the cleans. 
WOD: 12 min AMRAP
1 min- max rep cleans(155/115)
1 min- max rep sit-ups
2 min max rep power cleans
2 min- max rep sit-ups
1 min max rep lunges 
1 min max rep sit-ups
2 min max rep lunges
2 min max rep sit-ups