12.07.23

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: For Quality
Every 90 seconds for 9 minutes (3 rounds):
Minutes 0:00 – 1:30 - 6-8 Kettlebell Goblet Lateral Lunges
Minutes 1:30 – 3:00 - Pinch-Grip Plate Carry 100 feet @ 25-35 lbs

*6-8 reps/side, Not alternating - light load, focus on positions/control/adductor strength
*around 35/25lb for starting load, add each set if needed

“Thrice”
For time:
3000/2400m Row
- every 3 minutes starting at min 0, get off and perform:
*10 American KB swings 24/16kg
*10 KB Plank Pull Throughs (5 reps/side)

*Advanced athletes: 32/24kg
*20 min cap

Intermediate:
For time:
3000/2400m Row
- every 3 minutes starting at min 0, get off and perform:
*10 American KB swings 16/12kg
*10 KB Plank Pull Throughs (5 reps/side)

Beginner:
For time:
2500/2000m Row
- every 3 minutes starting at min 0, get off and perform:
*10 American KB swings 12/8kg
*10 KB Plank Pull Throughs (5 reps/side)

Scaling:
- Alternatives for rowing:
- 3000/2400m Ski.
- 6000/4800m Bike
- Alternatives for KB:
- 10 Alt. Single arm DB Snatch (50/35)
- 10 DB Plank Pull throughs (5/side)