03.20.24

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 2:30, for 10 minutes (4 sets):
6 Power Cleans + 4 Hang Power Cleans + 2 Alternating Front-Racked Barbell Reverse Lunges
*2/side for lunges

*Start light & build to something strong & technical by the final set

“Change of Perspective”
8 sets:
90 sec work, 30 sec rest:
*picking up where you left off
10 line facing burpees
10 russian KBS @ 32/24kg
10 wall balls @ 20/14lb to 10/9ft
- 8th round/knockout round work all the way to the 2 minute mark


Top Scores: 9+ rounds
Minimum Goal: 6 rounds

Scaled
90 sec work, 30 sec rest x 8 rounds, picking up where you left off
10 line facing burpees
10 russian kbs 24/16kg
10 wall ball 14/10lbs
- 8th round/knockout round work all the way to the 2 minute mark

Beginner
90 sec work, 30 sec rest x 8 rounds, picking up where you left off
10 line facing burpees
10 russian kbs 16/12kg
10 wall ball 10/6lbs
- 8th round/knockout round work all the way to the 2 minute mark

Team Variation
90 sec work, 30 sec rest x 8 rounds, picking up where you left off
10 line facing burpees while partner holds KB in goblet position
10 russian kbs 32/24kg while partner holds med ball in bottom of squat
10 wall ball while partner holds FLR on floor
- 8th round/knockout round work all the way to the 2 minute mark
- partners may switch as desired on this