03.21.24

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!

“Double Dale”
As Many Rounds and Reps as possible in 20 minutes:
Run 400 meters
2 Rope Climbs 15 feet

*Advanced: legless rope climb

Top scores: Into 8th round
Minimum Goal: Into 5th round

Learning to Foot Clamp - youtube.com/watch?v=L5VOdEp1Ml4

Scaled
20 minute amrap:
400m run
2 rope climb to 12 feet

Beginner
20 minute amrap
400m run
2 modified rope climb OR 12 ring rows

Team Variation
20 min amrap
400m run together
4 rope climbs alternating