03.19.24

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: Every 90 seconds for 12 minutes (4 alternating sets):
Set 1:
4 Barbell Bench Presses (2111 tempo)

Set 2:
Max Strict L Pull-Ups

*for Bench press increase load each set ending near a 4RM for the day but stick true to tempo

*for strict L-pull ups, use perfect form + AMRAP Strict Until You complete 8-10 reps
*Once you reach a max on the L Pull-Up, regress to strict chin over bar, then regress to feet supported to reach 8-10 total reps each set.

“Tobasco“
As Many Rounds and Reps as possible in 14 minutes:
80 Double-Unders
Row 30/24 calories

Top scores: into the 7th round
Minimum Goal: 4+ rounds

Scaled:
14 min amrap:
80 single unders
24/20 cal row

Beginner
14 min AMRAP:
40 Low plate step ups
20/16 cal row

Team Variation:
14 min amrap:
P1: 80 double unders
P2: 20/16 cal row
- When both partners finish, switch