Starting Your Fitness Journey: CrossFit for Beginners at CrossFit Sage

Embarking on a fitness journey can be both exciting and daunting, especially if you're new to CrossFit. At CrossFit Sage in Bossier City, Louisiana, we specialize in helping beginners take their first steps towards a healthier, stronger, and more confident version of themselves. Here’s what you need to know about starting CrossFit as a beginner and how our supportive community can guide you every step of the way.

Understanding CrossFit

CrossFit is a high-intensity fitness program that combines elements of cardio, strength training, and functional movements. It’s designed to improve overall fitness by challenging your body in diverse ways. Each workout, known as a WOD (Workout of the Day), varies daily to keep things interesting and target different muscle groups. This variety helps prevent plateaus and keeps you motivated as you see continuous progress.

Why CrossFit is Perfect for Beginners

CrossFit is scalable, meaning every workout can be adjusted to fit your fitness level. Whether you're a complete beginner or returning to fitness after a hiatus, our coaches at CrossFit Sage will tailor the workouts to your abilities. You’ll start with fundamental movements and gradually build up your strength, endurance, and confidence. This approach ensures that you progress safely and effectively.

What to Expect in Your First Class

Your first CrossFit class at CrossFit Sage will begin with a warm-up to get your body ready for exercise. Next, our coaches will introduce you to the WOD, explaining each movement and demonstrating proper technique. You’ll then complete the workout at your own pace, with modifications as needed. Our coaches are there to provide guidance, encouragement, and ensure you’re performing movements correctly to avoid injury.

The Importance of Community

One of the most significant benefits of CrossFit is the sense of community. At CrossFit Sage, you’ll find a welcoming and supportive environment where everyone is committed to helping each other succeed. From cheering each other on during workouts to celebrating achievements, our community fosters a sense of belonging and accountability. This support network is invaluable, especially for beginners who might feel intimidated at first.

Setting Realistic Goals

As a beginner, it’s essential to set realistic goals and celebrate small victories. Your initial goals might be as simple as attending three classes a week, mastering basic movements, or completing a WOD without stopping. As you progress, you can set more ambitious goals like increasing your weights, improving your times, or participating in CrossFit events. Remember, every step forward is a success, and our coaches will help you set and achieve your goals.

Nutrition and Recovery

Proper nutrition and recovery are crucial components of your CrossFit journey. Eating a balanced diet rich in whole foods will fuel your workouts and aid in recovery. Hydration is also vital, so make sure you’re drinking enough water throughout the day. Additionally, adequate rest and sleep are essential for muscle recovery and overall well-being. Our coaches can provide guidance on nutrition and recovery strategies to complement your training.

Join CrossFit Sage Today

Starting CrossFit as a beginner is a transformative experience. At CrossFit Sage, we’re dedicated to helping you every step of the way, providing expert coaching, a supportive community, and a program that adapts to your needs. Whether your goal is to lose weight, build muscle, or improve overall fitness, CrossFit Sage is the perfect place to begin your journey.

Ready to take the first step? Visit CrossFit Sage in Bossier City, Louisiana, and discover how we can help you achieve your fitness goals in a welcoming and motivating environment. Join our community today and start your journey towards a healthier, stronger you!

Fueling Your Fitness: Essential CrossFit Nutrition Tips

At CrossFit Sage in Bossier City, Louisiana, we understand that achieving peak performance isn't just about the time you spend in the gym. Nutrition plays a crucial role in helping you reach your fitness goals and become the best version of yourself. Here are some essential CrossFit nutrition tips to optimize your workouts and enhance your overall health.

Balance Your Macros

Balancing your macronutrients—proteins, carbohydrates, and fats—is key to fueling your CrossFit workouts. Proteins help build and repair muscles, carbohydrates provide energy, and fats support overall body function. Aim for a balanced plate that includes lean proteins like chicken or fish, complex carbs like sweet potatoes or quinoa, and healthy fats like avocados or nuts. This balance ensures you have the energy and nutrients needed for intense workouts and recovery.

Prioritize Whole Foods

Choosing whole, unprocessed foods is fundamental for optimal nutrition. Whole foods like vegetables, fruits, lean meats, whole grains, and nuts provide essential vitamins and minerals without added sugars or unhealthy fats. These nutrient-dense foods support your body's needs, enhance performance, and improve overall health. Focus on incorporating a variety of whole foods into your diet to ensure you're getting a wide range of nutrients.

Hydrate, Hydrate, Hydrate

Staying hydrated is crucial for maintaining energy levels and performance. Dehydration can lead to fatigue, reduced endurance, and impaired recovery. Aim to drink at least half your body weight in ounces of water daily, and more if you're engaging in intense workouts or training in hot conditions. Keep a water bottle handy throughout the day and consider electrolyte-rich beverages like coconut water to replenish lost minerals.

Fuel Pre- and Post-Workout

What you eat before and after your workout can significantly impact your performance and recovery. A pre-workout snack that includes a mix of protein and carbs, such as a banana with almond butter, can provide a quick energy boost. After your workout, focus on replenishing glycogen stores and repairing muscles with a meal that includes protein and carbs, like a grilled chicken salad with quinoa. Timing your nutrition around your workouts helps optimize results and recovery.

Listen to Your Body

Every individual's nutritional needs are unique, and it's important to listen to your body's signals. Pay attention to how different foods make you feel and adjust your diet accordingly. If you're feeling sluggish or not recovering well, it might be time to reevaluate your nutrition. Consider keeping a food journal to track your intake and how it correlates with your performance and energy levels.

Plan and Prepare

Busy professionals often struggle with finding time to eat healthily. Planning and preparing your meals in advance can help you stay on track. Set aside time each week to meal prep, ensuring you have healthy options readily available. This can prevent the temptation to reach for quick, unhealthy choices when you're short on time. Having nutritious meals and snacks prepared ensures you stay fueled throughout your day and workouts.

Seek Professional Guidance

For personalized nutrition advice, consider consulting with a registered dietitian or nutrition coach. They can provide tailored recommendations based on your specific goals, body type, and lifestyle. Professional guidance can help you fine-tune your diet to enhance your CrossFit performance and overall well-being.

Join the CrossFit Sage Community

At CrossFit Sage, we believe that a holistic approach to fitness includes proper nutrition. Our supportive community and expert coaches are here to help you navigate your nutrition journey, ensuring you have the knowledge and tools to succeed. Join us in Bossier City, Louisiana, and let us help you fuel your body for optimal performance and health.

Ready to take your nutrition to the next level? Visit CrossFit Sage and discover how our community can support your fitness and nutrition goals.

The Power of Teamwork and Community at CrossFit Sage

In a world where individual achievement is often celebrated, the power of teamwork and community can sometimes be overlooked. At CrossFit Sage in Bossier City, Louisiana, we believe that fitness is not just a personal journey but a collective one. Here’s how our focus on teamwork and community can transform your fitness experience and help you become the best version of yourself.

A Supportive Environment

One of the standout features of CrossFit Sage is our supportive environment. From the moment you walk through our doors, you’re welcomed into a community that genuinely cares about your success. Our members come from all walks of life, united by a common goal: to push their limits and achieve their fitness aspirations. This shared purpose creates a bond that makes every workout session more enjoyable and motivating.

Encouragement and Motivation

At CrossFit Sage, no one works out alone. Our group classes foster a spirit of camaraderie and mutual support. Whether you’re a beginner or an advanced athlete, you’ll find encouragement from fellow members and coaches. The collective energy in our gym is contagious, pushing you to give your best effort. When you see others pushing their limits, it inspires you to do the same. This sense of teamwork keeps you motivated, even on the toughest days.

Accountability and Commitment

Being part of a community adds a layer of accountability to your fitness journey. When others are counting on you, it’s harder to skip a workout or slack off. The friendships and connections you build at CrossFit Sage create a network of accountability partners who help you stay committed to your goals. This accountability not only improves your consistency but also enhances your overall fitness results.

Shared Achievements and Celebrations

Every milestone at CrossFit Sage is a shared victory. Whether it’s hitting a new personal record, completing a challenging workout, or achieving a fitness goal, these moments are celebrated collectively. The joy of these achievements is amplified when shared with a community that understands the effort and dedication required. These celebrations create a positive and uplifting atmosphere that keeps you coming back for more.

Learning and Growing Together

CrossFit Sage is a place of continuous learning and growth. Our experienced coaches provide guidance and support, helping you improve your technique and reach new levels of fitness. Additionally, the diversity of our community means you’ll always find someone with a different perspective or tip to share. This collaborative learning environment ensures that you’re constantly evolving and progressing on your fitness journey.

Building Lifelong Friendships

The bonds formed at CrossFit Sage extend beyond the gym. Many of our members find lasting friendships through their shared fitness journey. These relationships provide a strong support system both inside and outside the gym. The sense of belonging and community at CrossFit Sage enriches your life in countless ways, making your fitness journey more meaningful and enjoyable.

Join the CrossFit Sage Community

At CrossFit Sage, we believe that teamwork and community are the cornerstones of a successful fitness journey. Our supportive environment, shared achievements, and lasting friendships create a unique and empowering experience. Join us at CrossFit Sage in Bossier City, Louisiana, and discover the transformative power of a strong and motivated community.

Ready to experience the power of teamwork and community in your fitness journey? Visit CrossFit Sage and become part of a community that will support, motivate, and celebrate you every step of the way.

Building Mental Resilience Through CrossFit: A Key to Success

In the demanding world of business and personal commitments, mental resilience is as crucial as physical fitness. At CrossFit Sage in Bossier City, Louisiana, we specialize in harnessing the power of CrossFit to build not just stronger bodies but also stronger minds. Here’s how our CrossFit program can help you develop the mental toughness needed to excel in every aspect of your life.

Pushing Beyond Physical Limits

CrossFit is known for its high-intensity workouts that push you to your limits. Each session challenges you to dig deep and find the strength to complete the workout. This process of pushing beyond what you thought was possible builds mental resilience. You learn to embrace discomfort and see it as a path to growth. This mindset is invaluable, whether you’re tackling a tough project at work or navigating personal challenges.

Embracing Consistency and Discipline

Consistency is key in CrossFit. Regular training instills discipline and a routine that can be applied to other areas of your life. The discipline you develop in sticking to your workout schedule, even when it’s tough, translates to better focus and productivity in your professional and personal endeavors. You learn that success comes from consistent effort and dedication, reinforcing the belief that you can achieve your goals through perseverance.

Overcoming Obstacles and Challenges

Each CrossFit workout, or WOD (Workout of the Day), presents a new challenge. Whether it’s mastering a complex lift or completing a grueling cardio circuit, you’re constantly overcoming obstacles. This regular practice of facing and conquering challenges strengthens your mental fortitude. You become more adept at problem-solving and more confident in your ability to handle adversity.

Community Support and Motivation

At CrossFit Sage, you’re never alone on your fitness journey. Our supportive community provides motivation and encouragement, helping you stay committed to your goals. The camaraderie and shared experiences foster a sense of belonging and accountability. Knowing that others are cheering you on and facing similar challenges boosts your mental resilience, as you draw strength from those around you.

Stress Relief and Mental Clarity

Physical exercise is a proven method for reducing stress and improving mental clarity. The high-intensity nature of CrossFit workouts releases endorphins, the body’s natural stress relievers, leaving you feeling more relaxed and focused. Regular training helps you manage stress better, enhancing your overall mental well-being and enabling you to approach your daily tasks with a clearer mind.

Transforming Effort into Achievement

At CrossFit Sage, we believe that effort becomes achievement. Every time you push through a tough workout, you’re not only building physical strength but also reinforcing a resilient mindset. This transformation of effort into tangible results boosts your confidence and reinforces the belief that you can overcome any challenge with determination and hard work.

CrossFit for mental resilience goes beyond the gym. It’s about developing the mental toughness and discipline needed to thrive in all areas of life. At CrossFit Sage in Bossier City, Louisiana, we’re dedicated to helping you build a stronger mind and body. Join our community today and start your journey toward greater mental resilience and overall success.

Ready to strengthen your mind and body? Visit CrossFit Sage and discover how our program can help you develop the mental resilience needed to excel in every aspect of your life.

Maximizing Fitness: CrossFit Workouts for Busy Professionals

In today's fast-paced world, busy professionals often find it challenging to carve out time for fitness. Balancing demanding work schedules with personal commitments can leave little room for exercise. However, at CrossFit Sage in Bossier City, Louisiana, we believe that everyone can achieve their fitness goals with the right approach. Here’s how CrossFit workouts are perfectly designed for busy professionals looking to become the best version of themselves.

Time-Efficient Workouts

One of the biggest advantages of CrossFit is its efficiency. CrossFit workouts are typically high-intensity and can be completed in as little as 20-30 minutes. This means you can get a full-body workout without spending hours in the gym. Our expertly designed routines ensure you get maximum results in minimal time, making it easier to fit fitness into your busy schedule.

High-Intensity, High-Impact

CrossFit’s high-intensity training is incredibly effective for burning calories and building muscle in a short amount of time. These workouts combine cardio, strength training, and functional movements to give you a comprehensive fitness regimen. For busy professionals, this means achieving fitness goals faster and more effectively, even with limited workout time.

Functional Fitness for Everyday Strength

CrossFit focuses on functional fitness, which translates into real-world strength and agility. The movements performed during CrossFit workouts mimic everyday actions, improving your ability to handle daily tasks with ease. Whether it’s lifting heavy objects, running to catch a meeting, or simply staying active throughout the day, CrossFit prepares your body for the demands of a busy professional lifestyle.

Mental Resilience and Stress Relief

The intensity of CrossFit workouts not only builds physical strength but also enhances mental resilience. Each workout challenges you to push beyond your limits, fostering a mindset of perseverance and determination. Additionally, the physical exertion helps reduce stress levels, leaving you feeling more focused and energized for your professional responsibilities.

Community and Accountability

At CrossFit Sage, you’re not just working out; you’re joining a supportive community. Our members and coaches provide motivation and accountability, helping you stay committed to your fitness journey. This sense of community makes workouts more enjoyable and ensures you have the support needed to stay on track, even when your schedule is hectic.

Customized Workouts for Your Needs

Understanding that every professional has unique demands, we offer personalized CrossFit programs tailored to your specific goals and time constraints. Whether you’re aiming for weight loss, muscle gain, or improved overall fitness, our coaches will design a plan that fits seamlessly into your busy lifestyle.

CrossFit workouts are an ideal solution for busy professionals looking to enhance their fitness without compromising their schedules. With time-efficient, high-intensity routines, a focus on functional fitness, and a supportive community, CrossFit Sage in Bossier City, Louisiana, helps you achieve your fitness goals and become the best version of yourself. Join us today and discover how CrossFit can transform your busy life!

Ready to take the next step in your fitness journey? Visit CrossFit Sage and see how we can help you maximize your workouts and achieve your goals.

Unlocking the Benefits of CrossFit Training for Busy Professionals

In the fast-paced world of modern business, finding time for fitness can be a challenge. Yet, the benefits of CrossFit training make it an ideal solution for busy professionals who are determined to become the best version of themselves. At CrossFit Sage in Bossier City, Louisiana, we specialize in harnessing the power of CrossFit to transform effort into achievement. Here’s why CrossFit is the perfect fit for your busy lifestyle.

Functional Fitness for Real-Life Strength

CrossFit focuses on functional fitness, which means the workouts are designed to mimic everyday movements. This approach not only builds strength but also enhances your ability to perform daily tasks with ease. Whether it's lifting heavy grocery bags, climbing stairs, or even sitting at your desk for long hours, CrossFit prepares your body for the demands of real life.

Health Benefits That Go Beyond the Gym

The health benefits of CrossFit are numerous and far-reaching. Regular CrossFit training improves cardiovascular health, increases muscle mass, and boosts metabolism. For professionals who spend a lot of time sitting, the mobility and flexibility aspects of CrossFit help combat the negative effects of a sedentary lifestyle. Moreover, the high-intensity nature of the workouts ensures you get maximum results in minimum time.

Building Mental Resilience and Discipline

CrossFit is not just about physical fitness; it’s a mental game too. The challenging workouts push you beyond your comfort zone, fostering mental toughness and resilience. As you conquer each workout, you build a mindset that is geared towards overcoming obstacles, both in the gym and in your professional life. The discipline developed through consistent training can translate into better focus and productivity at work.

A Supportive and Motivational Community

One of the standout benefits of CrossFit is the sense of community it fosters. At CrossFit Sage, you’ll find a supportive environment where members encourage each other to push their limits and achieve their goals. This camaraderie not only makes workouts more enjoyable but also helps build lasting relationships that extend beyond the gym.

Transforming Effort into Achievement

At CrossFit Sage, we believe that effort becomes achievement. Every drop of sweat, every extra rep, and every moment of perseverance brings you one step closer to your fitness goals. Our expert coaches are here to guide you, ensuring you perform exercises correctly and safely, maximizing your progress while minimizing the risk of injury.

CrossFit training offers a comprehensive approach to fitness that benefits busy professionals in numerous ways. From enhancing functional strength and overall health to building mental resilience and a supportive community, CrossFit is the key to unlocking your potential. Join us at CrossFit Sage and start your journey towards becoming the best version of yourself today.

Ready to experience the transformative power of CrossFit? Visit us at CrossFit Sage in Bossier City, Louisiana, and see how we can help you turn effort into achievement!

May 20th - May 24th // Bring A Friend Week
Back by popular demand! “Bring A Friend Week” is a permanent fixture in every cycle at CrossFit Sage.

May 27th // Murph
The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion.

Strength: Romanian Deadlift
Every 2:30, for 10 minutes (4 sets):
Set 1 – 10 reps
Set 2 – 8 reps
Set 3 – 6 reps
Set 4 – 6 reps

*clean grip (no overhand)
*Choose starting 10 reps around an 8/10- RPE and add small jumps in weight from there. Aim to build heavier than 3 weeks ago for load on the 6s.

"Final Touches"
As Many Rounds and Reps as possible in 18 minutes:
Run 400 meters
30 Air Squats
20 Push-Ups
10 Pull-Ups
*run together, trade reps every 5

Top scores: 5+run or higher
Minimum goals: into 4th round

Scaled
18 min amrap
300m run run together
30 air squats, trading every 5 reps
20 push ups to abmat trading every 5 reps
10 banded strict pull ups, trading every 5 reps

Beginner
18 min amrap
200m run run together
20 air squats, trading every 5 reps
20 box push ups trading every 5 reps
10 ring rows trading every 5 reps

Alternatives to Running:
- 15 Shuttle runs together
- 500m Row or ski (each)
- 1000m Bike (each)

May 20th - May 24th // Bring A Friend Week
Back by popular demand! “Bring A Friend Week” is a permanent fixture in every cycle at CrossFit Sage.

May 27th // Murph
The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion.

Strength Pt 1: Max Strict Pull-Ups
Every 2 minutes for 8 minutes (4 rounds):

*AMRAP (-1) each set

Strength Pt 2: Pulling Endurance
Every minute for 8 minutes (4 rounds):
Minute 1: 8-10 Dumbbell One-Arm Bent-Over Rows
Minute 2: 10-12 Straight Arm Banded Lat Pulldowns

*8-10/side each set for minute 1
*high tension for minute 2

"Dynamic Compression"
6 Rounds for total time:
20/16 cal row
15 lateral burpees over rower
10 toes to bar
--Rest 1 min after Round 3 / Rest 1 min after Round 5--

Time Cap: 20 minutes

Top scores: Sub 17:00

Partner Version
6 Rounds for total time:
20/16 cal row - switch at 10/8 cal
20 lateral burpees over rower - switch every 5 reps
16 toes to bar - switch every 4 reps
Rest 1 min after Round 3, Rest 1 min after Round 5

Scaled
6 rounds for total time
16/13 cal row
15 lateral burpees over rower
10 hanging knee raise
Rest 1 min after Round 3, Rest 1 min after Round 5

Beginner
6 rounds for total time
13/10 cal row
10 burpees
10 supine toes to bar
Rest 1 min after Round 3, Rest 1 min after Round 5

Alternatives to Rowing:
- 20/16 Cal Ski or C2 Bike
- 16/12 Cal Echo Bike

May 20th - May 24th // Bring A Friend Week
Back by popular demand! “Bring A Friend Week” is a permanent fixture in every cycle at CrossFit Sage.

May 27th // Murph
The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion.

Skill: Rope Climbing
10 min Rope Climb Review:
- Drill 1 - Rope Climb Clamp to Stands

- Drill 2 - Descent - Lower to squat, then release foot clamp, or fireman slide by keeping bodyweight over your feet relying heavily on your clamp to lower yourself down

Cues/Support Vids:
Learning to Climb a Rope - youtu.be/L5VOdEp1Ml4

Rope Climb Drills - youtu.be/i9cpanuiiug

“Skillz“
Every 5 minutes x 4 sets
On a 3 minute running clock:
2 rope climbs to 15ft
50 double unders
10 deadlifts @ 225/155lb (102/70kg)
Max strict HSPU in remaining time
- rest actively on erg of choice

Masters RX: 205/135lb (93/61kg)
*Goal is to have about 1 minute to do hspu, advanced athletes perform 80 double unders
*We want athletes to get between 7-15 reps per minute, if they fall outside of rep range, adjust scaling
*advanced = deficit (3/2in)

Partner Version
Every 5 minutes x 4 sets
On a 4 minute running clock, splitting all work as desired
15 strict pull ups
100 double unders
15 deadlift 225/155lb
max T push ups in remaining time
- rest actively on erg of choice

Scaled
Every 5 minutes x 4 sets
On a 3 minute running clock
2 rope climbs to 12 feet
50 speed steps
10 deadlift 155/105lb (70/48kg)
max kipping hspu in remaining time

Beginner
Every 5 minutes x 4 sets
On a 3 minute running clock
2 supine rope climbs
50 single unders
10 deadlift 105/75lb (48/34kg)
max pike push up (feet on floor) in remaining time

May 20th - May 24th // Bring A Friend Week
Back by popular demand! “Bring A Friend Week” is a permanent fixture in every cycle at CrossFit Sage.

May 27th // Murph
The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion.

Strength: Single Arm Dumbbell Overhead Squats
Every 2 minutes, for 6 minutes (3 sets):
*10/side each set

*If limited on load and 10/side every 2 min is easy for some, perform with 2211 Tempo to increase time under tension

*Technical focus, working SA overhead strength and good squat mechanics.
*Regression is SA Landmine Overhead Squat

"Shaky Legs"
For Time:
Echo Bike 40/32 calories
40 Back Squats @ 95/65 lbs
Echo Bike 30/24 calories
30 Front Squats @ 95/65 lbs
Echo Bike 20/16 calories
20 Overhead Squats @ 95/65 lbs
Time Cap: 16 minutes

Masters RX: 75/55lb (34/25kg)
Top scores: Aim for sub 11 min

Partner Version
For time:
40/32 cal EB while partner holds KB in goblet position
40 goblet squats 24/16kg while partner holds elbow plank
30/24 cal EB while partner holds KB in goblet position
30 goblet squats 24/16kg while partner holds elbow plank
20/16 cal EB while partner holds KB in goblet position
20 goblet squats 24/16kg while partner holds elbow plank

Scaled
For time:
32/24 cal EB
40 back squat 65/45lb (30/20kg)
24/18 cal EB
30 front squat 65/45lb (30/20kg)
16/12 cal EB
20 OHS 65/45lb (30/20kg)

Beginner
For time:
24/18 cal EB
30 air squats
18/13 cal EB
20 goblet squats 35/25lb (15/11kg)
12/9 cal EB
10 goblet lunge steps (5/leg) 35/25lb (15/11kg)
*lunge in place, alternating reps

May 20th - May 24th // Bring A Friend Week
Back by popular demand! “Bring A Friend Week” is a permanent fixture in every cycle at CrossFit Sage.

May 27th // Murph
The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion.

Strength: Power Clean
EMOM x 9 minutes:
0-3 min: Find a tough single with one sec pause at mid thigh
4-6 min: Find a tough single with one sec pause at knee
7-9 min: Find a tough single with one sec pause at 2" (5cm) off floor

*Intent is to find a heavy technical single at each position for the day. You'll work your way down from each position which should allow for increase in weight for most.
*Aim for at least 2-3 attempts within each window

"Light Switch"
Every minute for 25 minutes (5 rounds):
Minute 1 - Max Feet Elevated Ring Rows for 30 seconds
Minute 2 - Max Shoulder to Overheads for 30 seconds @ 75/55 lbs
Minute 3 - Max Box Jump Overs for 30 seconds 24/20 inches
Minute 4 - Max V-Ups for 30 seconds
Minute 5 - Max Power Snatches for 30 seconds @ 75/55 lbs
*must step down on box jump overs

Masters RX: 65/45lb (30/20kg)
*ring at same height as box
*Set up class to start at different stations to accommodate for spatial constraints

Top scores: 275+ reps
Minimum goals: 200+ reps

Partner version
Rotating emom x 25 (trading off as desired)
Min 1: 50 sec max rep feet elevated ring row
Min 2: 50 sec max rep single arm DB shoulder to OH 50/35lb
Min 3: 50 sec max rep box jump overs 24/20in - step down
Min 4: 50 sec max rep V-ups
Min 5: 50 sec max rep single arm DB power snatch 50/35lb

Top scores: 450+ reps (as a pair)
Minimum goals: 350+ reps

Scaled
Rotating emom x 25
Min 1: 30 sec max rep ring row
Min 2: 30 sec max rep shoulder to OH 55/40lb (25/18kg)
Min 3: 30 sec max rep box jump overs 24/20in
Min 4: 30 sec max rep tuck-ups
Min 5: 30 sec max rep power snatch 55/40lb (25/18kg)

Beginner
Rotating emom x 25
Min 1: 30 sec max rep ring row
Min 2: 30 sec max rep shoulder to OH 45/35lb (20/15kg)
Min 3: 30 sec max rep box step overs 20in
Min 4: 30 sec max rep sit ups
Min 5: 30 sec max rep hang power snatch 45/35lb (20/15kg)

May 20th - May 24th // Bring A Friend Week
Back by popular demand! “Bring A Friend Week” is a permanent fixture in every cycle at CrossFit Sage.

May 27th // Murph
The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion.

Strength: Back Rack Reverse Lunge
Every 3 minutes, for 12 minutes (4 sets):

Set 1 – 9 reps
Set 2 – 7 reps
Set 3 – 5 reps
Set 4 – 3 reps

*Set of 9 at a moderate/technical warm-up load.
*Set of 7 aiming for heavier than 8 from 2 weeks ago by 5-10# (2-4kg)
*Set of 5 aiming for heavier than 6 from 2 weeks ago by 5-10# (2-4kg)
*Set of 3 reps are tough for the day but with good form & good control.
*This week performed as reps per side & alternating legs.

"From the Window to the Wall"
As Many Rounds and Reps as possible in 10 minutes:
10 Wall Ball Shots 10/9 feet @ 20/14 lbs
4 Shuttle Runs 50 feet

Top scores: 8+ rounds

Partner variation
15 minute amrap:
200m run together
30 wall balls split as desired

Top scores: aim for 6+ rounds
Minimum goals: aim for 4 rounds

Scaled
10 min amrap:
10 wall balls 14/10lb (6/4.5kg)
4 shuttle runs

Beginner
10 min amrap:
10 wall balls 10/6lb (4.5/3kg)
4 shuttle runs

Scaling:
Alternatives to Shuttle runs:
- 100m run
- 8/6 Cal C2 Machine
- 6/4 Cal Echo Bike

May 18th // Lager Jogger 5k & Beer Mile
5K race will begin at 8:00 am.
The Beer Mile will begin after the 5K around 9:30 am.
The 2-person Beer Mile relay will start around 10:00 am.

May 20th - May 24th // Bring A Friend Week
Back by popular demand! “Bring A Friend Week” is a permanent fixture in every cycle at CrossFit Sage.

May 27th // Murph
The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion.

Strength Part 1: 2 Split Jerk (Pause in Dip)s
Every 2 minutes, for 10 minutes (5 sets):

*2 sec pause in dip each set

*Start light & slowly add weight to each set based on quality tech & positions
*Keep the load light enough that you can control a rerack on each rep.
*The goal of the pause in the dip is to practice strength in maintaining an upright/vertical torso during the dip & drive, along with feeling a strong leg drive.
Strength Part 2: 3 min AMRAP:
Max Distance Single arm Overhead Weighters Carry @ 25/15lb Plate

*25ft turnarounds, must switch hands every 100ft and only every 100ft.

“Recycle”
4 x 4 minute AMRAPS:
18/15 cal Echo bike
12 wall balls @ 20/14lb (9/6kg) to 10/9 ft target
6 Hand release deadlifts @ 155/105lb (70/48kg)

-- 1 min rest picking up where you left off --

Scaled
4 x 4 min amrap, 1 min rest picking up where you left off
15/12 cal EB
12 wall balls 14/10lb (6/4.5kg) to 10/9ft target
6 HR deadlift 105/75lb (48/34kg)

Beginner
4 x 4 min amrap, 1 min rest picking up where you left off
12/10 cal EB
12 wall balls 10/6lb (4.5/3kg) to 9/8 ft target
6 HR deadlift 75/55lb (34/25kg)

Scaling:
Alternatives to Echo Bike:
- 21/18 Cal C2 Machine

May 18th // Lager Jogger 5k & Beer Mile
5K race will begin at 8:00 am.
The Beer Mile will begin after the 5K around 9:30 am.
The 2-person Beer Mile relay will start around 10:00 am.

May 20th - May 24th // Bring A Friend Week
Back by popular demand! “Bring A Friend Week” is a permanent fixture in every cycle at CrossFit Sage.

May 27th // Murph
The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion.

“Switch It Up”
EMOMx 25 alternating:
Min 1: 20 sec max rep double unders
Min 2: 20 sec max cal row
Min 3: 20 sec max rep hang clean and jerks @ 95/65lb (43/30kg)
Min 4: 20 sec max rep lateral burpees over bar
Min 5: REST

*Each round add 5 sec of work
R1: 20 sec
R2: 25sec
R3: 30sec
R4: 35 sec
R5: 40 sec
- 2:30 of working time on each movement

Masters RX: 75/55lb (34/25kg)

Top scores (total per movement): 240 double unders, 50/40 cals rowing, 45 hang clean and jerk, 40 burpees

Minimum goal: 150 jump rope reps, 30/24 cal row, 30 hang clean and jerk, 25 burpees

*Include cool-down as part of class today

Scaled
25 min rotating emom
Min 1: 20 sec max rep double unders
Min 2: 20 sec max cal row
Min 3: 20 sec max rep hang clean and jerk 65/45lb(30/20kg)
Min 4: 20 sec max rep lateral burpees over bar
Min 5: REST
* Each round add 5 sec of work (R2: 25sec, R3: 30sec, R4: 35 sec, R5: 40 sec)
* This is a good day to have scaled athletes try double unders but sub speed steps or single unders for athletes who don't want to

Beginner
25 min rotating emom
Min 1: 20 sec max rep single unders
Min 2: 20 sec max cal row
Min 3: 20 sec max rep single arm DB hang clean and jerk 35/25lb (15/11kg)
Min 4: 20 sec max rep lateral burpees over bar
Min 5: REST
*Hold at 20 seconds per round to manage volume and soreness

May 18th // Lager Jogger 5k & Beer Mile
5K race will begin at 8:00 am.
The Beer Mile will begin after the 5K around 9:30 am.
The 2-person Beer Mile relay will start around 10:00 am.

May 20th - May 24th // Bring A Friend Week
Back by popular demand! “Bring A Friend Week” is a permanent fixture in every cycle at CrossFit Sage.

May 27th // Murph
The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion.

Strength Part 1: Upper Body Pulling Test
For Time:
30 Strict Pull-Ups
Time Cap: 8 minutes
youtu.be/AU3FczKzfe4

--rest 2 minutes before Part 2--

Scaling:
Option 1 - 30 Toe Assisted Strict Pull-Ups
Option 2 - 30 Foot Assisted Strict Pull-ups to Low bar
Option 3 - 30 Inverted Chest to Bar Rows
Strength Part 2: Every minute for 8 minutes (4 rounds):
Minute 1 - Chin Over The Bar Hold for 30 seconds
Minute 2 - 12-15 Straight Arm Banded Lat Pulldowns
*high tension for lat pulldowns

“Power Amanda”
9-7-5 Reps for Time:
Bar Muscle-Up
Power Snatch @ 135/95 lbs
Time Cap: 13 minutes

Masters RX: 115/80lb (52/36kg)
Top scores: Sub 7 min

*Advanced athletes perform rmu

Scaled
18-14-10 CTB pull up or pull up
9-7-5 Power snatch 95/65lb (43/30kg)

Beginner
18-14-10 ring row
9-7-5 Hang power snatch 65/45lb (30/20kg)

May 18th // Lager Jogger 5k & Beer Mile
5K race will begin at 8:00 am.
The Beer Mile will begin after the 5K around 9:30 am.
The 2-person Beer Mile relay will start around 10:00 am.

May 20th - May 24th // Bring A Friend Week
Back by popular demand! “Bring A Friend Week” is a permanent fixture in every cycle at CrossFit Sage.

May 27th // Murph
The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion.

Strength: Barbell Zombie Squat
Every 2 minutes, for 6 minutes (3 sets):
Set 1 – 12 reps
Set 2 – 10 reps
Set 3 – 8 reps

*Light/moderate load, working strength in upper back & quality positions.
*Final rep of each set hold bottom position for 4-5 seconds.

"Truffle Shuffle"
For Time:
10 Shuttle Runs 50 feet
Dumbbell Walking Lunge Steps 100 feet @ 50/35 lbs
10 Shuttle Runs 50 feet
Dumbbell Front Rack Walking Lunge Steps 100 feet @ 50/35 lbs
10 Shuttle Runs 50 feet
25 Dumbbell Thrusters @ 50/35 lbs
10 Shuttle Runs 50 feet
Time Cap: 14 minutes

Top scores: sub 9 min

Scaled
10 shuttle runs
100 foot DB farmers lunge 35/25lb (15/11kg)
10 shuttle runs
100 foot DB front rack lunge 35/25lb (15/11kg)
10 shuttle runs
25 DB thrusters 35/25lb (15/11kg)
10 shuttle runs

Beginner
8 shuttle runs
50 foot DB farmers lunge 25/15lbs (11/7kg)
8 shuttle runs
50 foot DB front rack lunge 25/15lbs (11/7kg)
8 shuttle runs
15 DB thrusters 25/15lbs (11/7kg)
8 shuttle runs

Scaling:
Alternatives to Shuttle runs:
- 200m Run
- 15/12 Cal C2 Machine
- 12/10 Cal Echo Bike

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

April 27th // Community Workout @ Great Raft Brewing
Details and FB Event!

Strength Part 1: Within 10 minutes:
1 Split Jerk @ Max Load
*Build to a heavy single for the day in 10 minutes

youtube.com/watch?v=QIUyJVyoj04

Suggested Strength Build up
3 reps @ 50-60%
2 reps @ 65%
2 reps @ 75%
1 rep @ 80%
*Remainder of build up as singles

Strength Part 2:
Max Shoulder to Overheads @ 60%
*AMRAP UB @ 60% 1RM of A x 1 attempt - taken from a rack

“Alternate”
4 rounds for time with a partner:
60/48 cal Echo Bike - switching every 15/12 cal
40 Alternating DB snatches @ 50/35lb (22.5/15kg) - switching every 10 reps
30 total HSPU - (10 must be strict, other 20 can be kipping) - switch as desired

Time Cap: 28 minutes

Top Scores: Sub 22 min


Scaled
4 rounds for time:
48/36 cal Echo Bike - switching every 12/9 cal
40 Alternating DB snatch 35/25lb (15/11kg) - switching every 10 reps
30 Kipping HSPU - swtich as desired

Beginner
4 rounds for time:
36/28 cal Echo Bike - switching every 9/7 cal
24 Alternating DB snatch 25/15lb (11/7kg) - switching every 6 reps
20 Push ups - switch as desired

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

April 27th // Community Workout @ Great Raft Brewing
Details and FB Event!

Strength: Every 90 seconds for 12 minutes (4 alternating sets):
Set 1: 6 Front Squats
Set 2: Max Lean away strict pull-ups

NOTES:
- Front Squat: Start around 60% 1RM; then build each set to a heavy 6 for the day leaving 5-10# in the tank
- Strict Lean Away Pull-Ups: AMRAP (-1), Target of 4-6 reps each set

“Midline Madness”
Every 2 minutes x 5 sets
90 sec clock to complete:
10 bar facing burpees
Max rep thrusters in remaining time

Sets 1+2 at 95/65lb (43/30kg)
Sets 3+4 at 115/80lb (52/36kg)
Set 5 at 135/95lb (61/43kg)
Masters RX: 75/55lb (34/25kg), 105/75lb (48/34kg), 115/80lb (52/36kg)

Top Scores: 65+ reps
Minimum goals: 35 reps

Scaled
Every 2 minutes x 5 sets
90 sec clock to complete
8 bar facing burpees
max rep thrusters in remaining time

Sets 1+2 at 65/45lb (30/20kg)
Sets 3+4 at 75/55lb (34/25kg)
Set 5 at 95/65lb (43/30kg)

Beginner
Every 2 minutes x 5 sets
90 sec clock to complete
6 bar facing burpees
max rep thrusters in remaining time

Sets 1+2 at 45/35lb (20/15kg)
Sets 3+4 at 55/40lb (25/18kg)
Set 5 at 65/45lb (30/20kg)

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

April 27th // Community Workout @ Great Raft Brewing
Details and FB Event!

“Dueces Are Wild”
As Many Rounds and Reps as possible in 22 minutes:
Run 400 meters
Forearm Front Plank for 1 minute
20 Suitcase Dumbbell Box Step Ups 24/20 inches @ 50/35 lbs

Top scores: 5+ rounds
Minimum goal: 3+ rounds

Scaled
22 min amrap:
400m run
30 sec plank on elbow
20 DB suitcase box step ups 35/25lb (15/11kg) to 20in (10 per side)

Beginner
22 min amrap:
200m run
30 sec plank on elbow
12 DB suitcase box step ups 25/15lbs (11/7kg) to 16in (6 per side)
rest 1 min b/w rounds

Scaling:
Alternatives to Running:
- 500m Row or Ski
- 1000m Bike
- 15 Shuttle runs

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

April 27th // Community Workout @ Great Raft Brewing
Details and FB Event!

Strength Part1 : Every minute for 3 minutes (3 rounds):
5 Power Cleans @ 65-70%

*All based on 1RM Power Clean or current estimated PC. Starting set should be really fast and a load that you could TnG with ease for 5 reps for context.

Strength Part 2: Every minute for 3 minutes (3 rounds):
3 Power Cleans @ 75-80%

“Baker’s Dozen”
5 Rounds for Time:
50 Double-Unders
13 Chest-to-Bar Pull-Ups
13 Deadlifts @ 225/155 lbs
Rest 90 seconds between each round
Time Cap: 18:30

*2:30 cap on work for each set
*if you get capped on first two rounds, scale rep sceme to 10s

*18:30 total time cap
Masters RX: 205/135lb (93/61kg)

Top scores: Sub 13:30 (including 6 min of rest - 4x90 sec)

Scaled
5 sets:
50 single unders
13 kipping pull ups
13 deadlift 155/105lb (70/48kg)
rest 90 sec b/w sets
*2:30 cap on work for each set
*butterfly or traditional kip

Beginner
5 sets:
30 single unders
10 ring rows
10 deadlift 95/65lb (43/30kg)
rest 90 sec b/w sets
*2:00 cap on work for each set