Contact Info

Location: 1922 Placentia Ave, Costa Mesa, CA.

 For more info or to set-up a FREE TRIAL

 Email:info@upgradeathletics.com   

 Office: (949) 529-2777

 or Call/Text- Darian (714)401-1190 


 

 

Specializing in:

  • Olympic Weightlifting
  • Power Lifting
  • Metabolic Conditioning
  • Anaerobic Conditioning
  • Gymnastics
  • Getting you Ripped and Lean!

Nutrition Consulting

Corporate Wellness Programs

Personal Training

High School and Collegiate Athletics Program

 

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

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource

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
May242017

5/25/17

WOD:

MURPH PREP

3 rounds:

400m

2 rounds

5 pull ups

10 push ups

20 squats

 

BUY OUT:

50 HGDSU (if you have never done ghd's have a coach go over them and do only 25) 


Tuesday
May232017

5/24/17

WOD:

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells, ladies 35-lb

A- 35/20, knee raise/chin over bar

 

BUYOUT-

x2 400m farmers walk KB 

Monday
May222017

5/23/17

STRENGTH: 15min to find 1rm :

                         PUSH PRESS

 

WOD:

10 rounds for time

10/8 cal row

8 HSPU

4 Strict Pull-ups

*rest 1 min*

A- Inverted pu/ kipping pull-up

B- Ring row/ push-up

 

SKILL WORK: 10 Turkish get ups ( 5 each side, with KB or DB) 

Saturday
May202017

5/22/17

GREAT JOB LAST WEEK FOR EVERYONE THAT TESTED!!!!

 

STRENGTH: 20 min to find 1rm FRONT SQUAT

 

WOD:

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

RX- 50/35

A- 40/25

B-30/ 15

Time cap: 20 minutes

Thursday
May182017

5/19/17

*** TEST WEEK DAY 5***

Today is a make up day

whatever lifts you may have missed this week, today is the day to make them up

however, you may also re-test some lifts today if you are unhappy with what you got.

if you are happy/ prd all lifts this week......today your are doing......

 

REVERSE FRAN!!!!!!

9-15-21

pull ups

thrusters

 

A-95/65

B-75/45 ring rows

C-55/35 ring rows