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.
“Switch It Up”
EMOMx 25 alternating:
Min 1: 20 sec max rep double unders
Min 2: 20 sec max cal row
Min 3: 20 sec max rep hang clean and jerks @ 95/65lb (43/30kg)
Min 4: 20 sec max rep lateral burpees over bar
Min 5: REST
*Each round add 5 sec of work
R1: 20 sec
R2: 25sec
R3: 30sec
R4: 35 sec
R5: 40 sec
- 2:30 of working time on each movement
Masters RX: 75/55lb (34/25kg)
Top scores (total per movement): 240 double unders, 50/40 cals rowing, 45 hang clean and jerk, 40 burpees
Minimum goal: 150 jump rope reps, 30/24 cal row, 30 hang clean and jerk, 25 burpees
*Include cool-down as part of class today
Scaled
25 min rotating emom
Min 1: 20 sec max rep double unders
Min 2: 20 sec max cal row
Min 3: 20 sec max rep hang clean and jerk 65/45lb(30/20kg)
Min 4: 20 sec max rep lateral burpees over bar
Min 5: REST
* Each round add 5 sec of work (R2: 25sec, R3: 30sec, R4: 35 sec, R5: 40 sec)
* This is a good day to have scaled athletes try double unders but sub speed steps or single unders for athletes who don't want to
Beginner
25 min rotating emom
Min 1: 20 sec max rep single unders
Min 2: 20 sec max cal row
Min 3: 20 sec max rep single arm DB hang clean and jerk 35/25lb (15/11kg)
Min 4: 20 sec max rep lateral burpees over bar
Min 5: REST
*Hold at 20 seconds per round to manage volume and soreness
