12.06.23

December Book Club:
You Can’t Screw This Up by Adam Bornstein
Read or Listen to the book, we’ll be making Facebook posts in the membership page to discuss healthy eating habits!

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

Strength: Strict Press
Every 2:30, for 10 minutes (4 sets):
Set 1 – 4 reps @ 80%
Set 2 – 4 reps @ 85%
Set 3 – 2-4 reps @ 90%
Set 4 – 2-4 reps @ 95%

*% based off 5 RM
*Finish any remaining reps in the set as TnG split jerks.

"Wrath" *CYCLE RETEST!*
As Many Rounds and Reps as possible in 12 minutes:
12 Lateral Burpees over the Barbell
12 Barbell thruster 95/65lb
12 Chest-to-bar Pull-Up
*Masters RX: 75/55lb (34/25kg)
**Compare to 10/27/23

Intermediate:
12 min amrap:
12 Lateral burpees over bar (step allowed)
12 thruster 75/55lb (35/25kg)
12 Pull ups

Beginner:
12 min amrap:
12 Burpees
12 DB thruster 35/25lb (15/10kg)
12 Ring Rows