03.22.24

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: Part 1
Within 10 minutes:
2 Hand Release Deadlifts @ Max Load
*Build to a tough/technical double for the day with hand release at the bottom of each rep in 10 minutes

Strength: Part 2
Every minute for 4 minutes (4 rounds):
3 Deadlifts @ 70%
*@ 70% of tough double from part A. TnG Allowed. Does not need to be hand release

“All In The Hips”
For time:
50 thrusters @ 95/65lb (43/30kg)
- at the top of each minute, starting at minute 0 perform 5 power snatch

*Master's RX: 75/55lb (34/25kg)

Time Cap: 7 minutes

Top Scores: Finishing in 3rd round

Scaled
50 thrusters for time 65/45lb (30/20kg)
- at the top of each minute, starting at minute 0 perform 5 power snatch

Beginner
50 goblet squats for time 35/20lbs (15/9kg)
- at the top of each minute, starting at minute 0 perform 4 alternating DB snatch

Team Variation
10 rounds for time:
10 thrusters 95/65lb (43/30kg)
7 synchro bar facing burpees
- Partners alternate rounds of thrusters (non working partner rests)
- Both partners always do the burpees synchronized