03.18.24

March 18th - March 22nd // BRING-A-FRIEND Week
Anyone, regardless of fitness level, is invited to join a class at CrossFit Sage! It’s FREE!

March 23rd // // FREE COMMUNITY WORKOUT @ Great Raft Brewing
The gym will be closed and encourage everyone to show up for a community workout starting at 1100am!

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

Strength: Box Squat
Set 1 – 5 reps @ 80%
Set 2 – 3 reps @ 85%
Set 3 – Max reps @ 90%
Rest 2:30 between sets
*AMRAP (-1) @ 90% 1RM

*Start with 5-10% under current or estimated 1RM to ensure all %'s are hit successfully & with ease.
*1 Rep Max Calc Formula - Weight x Reps x .0333 + Weight = Estimated 1RM

“Compression”
6 Rounds for Time:
5 Deadlifts @ 185/125 lbs
10 Box Jump Overs 24/20 inches
15 AbMat Sit-Ups
Time Cap: 10 minutes
Top scores: sub 6 minutes

*if you have an athlete who can go significantly faster than 6 minutes, utilize advanced option**
*advanced 225/155, box jumps at 30/24in, V-ups
* Master's RX: 165/110lb (75/50kg)

Scaled
6 rounds for time:
5 deadlift 135/95lb (61/43kg)
10 box jump overs 20/16in
15 abmat sit ups

Beginner
5 rounds for time:
5 deadlift 95/65lb (43/30kg)
10 box step ups 20/16in
15 ambat sit ups

Team Variation
10 minute amrap:
P1 Complete 1 round:
5 deadlift 185/125lb (84/57kg)
10 box jump overs 24/20in
15 abmat sit ups

P2 Bikes for max cals
When 1 round is finished, partners switch