11.27.23

Nutrition Focus for November: Portion Control
How to build your plate!
Protein = 1/4
Veggies = 1/3
Starchy Carbs = 1/4
Fat makes up the rest - and make sure there is some color!

December 4th - 9th // Bring A Friend Week!
Anyone can try CrossFit Sage for the entire week, stop on by and try CrossFit!

Strength: Back Squat
Within 10 minutes - Build up to:
1 Back Squat @ 87.5-92%
Then… Every 2 minutes, for 4 minutes (2 sets):
Back Squat
Set 1 – 5 reps @ 75%
Set 2 – Max reps @ 80%
*AMRAP (-1) on last set

“Not Boot Camp”
15-12-9-6-3 Reps for Time:
Overhead Squat @ 95/65 lbs
V-Up
Time Cap: 8 minutes

Scaled:
For time:
15-12-9-6-3
OHS @ 75/55lb (35/25kg)
Tuck-ups
*8 min cap

Beginner:
For time:
15-12-9-6-3
Front Squats @ 75/55lb (35/25kg)
Tuck-ups
*8 min cap