05.06.14

May 18th // Lager Jogger 5k & Beer Mile
5K race will begin at 8:00 am.
The Beer Mile will begin after the 5K around 9:30 am.
The 2-person Beer Mile relay will start around 10:00 am.

May 20th - May 24th // Bring A Friend Week
Back by popular demand! “Bring A Friend Week” is a permanent fixture in every cycle at CrossFit Sage.

May 27th // Murph
The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion.

Strength: Barbell Zombie Squat
Every 2 minutes, for 6 minutes (3 sets):
Set 1 – 12 reps
Set 2 – 10 reps
Set 3 – 8 reps

*Light/moderate load, working strength in upper back & quality positions.
*Final rep of each set hold bottom position for 4-5 seconds.

"Truffle Shuffle"
For Time:
10 Shuttle Runs 50 feet
Dumbbell Walking Lunge Steps 100 feet @ 50/35 lbs
10 Shuttle Runs 50 feet
Dumbbell Front Rack Walking Lunge Steps 100 feet @ 50/35 lbs
10 Shuttle Runs 50 feet
25 Dumbbell Thrusters @ 50/35 lbs
10 Shuttle Runs 50 feet
Time Cap: 14 minutes

Top scores: sub 9 min

Scaled
10 shuttle runs
100 foot DB farmers lunge 35/25lb (15/11kg)
10 shuttle runs
100 foot DB front rack lunge 35/25lb (15/11kg)
10 shuttle runs
25 DB thrusters 35/25lb (15/11kg)
10 shuttle runs

Beginner
8 shuttle runs
50 foot DB farmers lunge 25/15lbs (11/7kg)
8 shuttle runs
50 foot DB front rack lunge 25/15lbs (11/7kg)
8 shuttle runs
15 DB thrusters 25/15lbs (11/7kg)
8 shuttle runs

Scaling:
Alternatives to Shuttle runs:
- 200m Run
- 15/12 Cal C2 Machine
- 12/10 Cal Echo Bike