05.07.24

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 Part 1: Upper Body Pulling Test
For Time:
30 Strict Pull-Ups
Time Cap: 8 minutes
youtu.be/AU3FczKzfe4

--rest 2 minutes before Part 2--

Scaling:
Option 1 - 30 Toe Assisted Strict Pull-Ups
Option 2 - 30 Foot Assisted Strict Pull-ups to Low bar
Option 3 - 30 Inverted Chest to Bar Rows
Strength Part 2: Every minute for 8 minutes (4 rounds):
Minute 1 - Chin Over The Bar Hold for 30 seconds
Minute 2 - 12-15 Straight Arm Banded Lat Pulldowns
*high tension for lat pulldowns

“Power Amanda”
9-7-5 Reps for Time:
Bar Muscle-Up
Power Snatch @ 135/95 lbs
Time Cap: 13 minutes

Masters RX: 115/80lb (52/36kg)
Top scores: Sub 7 min

*Advanced athletes perform rmu

Scaled
18-14-10 CTB pull up or pull up
9-7-5 Power snatch 95/65lb (43/30kg)

Beginner
18-14-10 ring row
9-7-5 Hang power snatch 65/45lb (30/20kg)