Register for the Open! By going here - https://games.crossfit.com

Upcoming Calendar
February 23rd - Fight Night Lights/CrossFit Open 2018

01.31.18 CrossFit
Strength
Deadlift
5 x 3 of working weight.

WOD
AMRAP 14
Run 400m
5 Clean and Jerk

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

If you ever want to submit photos for us to use on the blog, please e-mail them to info@sagecf.com

Register for the Open! By going here - https://games.crossfit.com

Upcoming Calendar
February 23rd - Fight Night Lights/CrossFit Open 2018

01.30.18 CrossFit
Skill
15 Minutes to work on Muscle Up Transitions.

WOD
AMRAP5
10 American KBS
8 Pull Ups
6 Burpees
Rest 4minutes
AMRAP5
10 Russian KBS
8 Pull Ups
6 Burpees

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

If you ever want to submit photos for us to use on the blog, please e-mail them to info@sagecf.com

Register for the Open! By going here - https://games.crossfit.com

Upcoming Calendar
February 23rd - Fight Night Lights/CrossFit Open 2018

01.29.18 CrossFit
Strength
Pause Back Squats
5 x 5

WOD
27-21-15-9
Calories on Rower
Push Ups

During our strength portion, we are looking for active muscles in the bottom of our pause. We also want to ensure we are hitting great positions. The WOD is a burner! Maintain active shoulders for your push ups.

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

If you ever want to submit photos for us to use on the blog, please e-mail them to info@sagecf.com

Pre-Orders for our T-Shirts end today!

Register for the Open! By going here - https://games.crossfit.com

Upcoming Calendar
January 27th - Alignment Based Flow w/ Sam Pullen @ 2PM
February 23rd - Fight Night Lights/CrossFit Open 2018

For our Yoga session today - Saturday, January 27th we will begin the session at 2PM. We want you to be able to digest your food from lunch and come in and relax with us as we do a 'flow' that will focus on corrective exercises for posture and stabilization. This class will last 90 minutes and cost $15 a head - please bring your own mat and towel.

Teams of 2:
-500m Row
KB Swings
-500m Row
Wall Balls
-500m Row
Double Unders

While one person rows, the other completes as many reps as possible of the opposite movement.

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

If you ever want to submit photos for us to use on the blog, please e-mail them to info@sagecf.com

Register for the Open! By going here - https://games.crossfit.com

Upcoming Calendar
January 27th - Alignment Based Flow w/ Sam Pullen @ 2PM
February 23rd - Fight Night Lights/CrossFit Open 2018

For our Yoga session this Saturday, January 27th we will begin the session at 2PM. We want you to be able to digest your food from lunch and come in and relax with us as we do a 'flow' that will focus on corrective exercises for posture and stabilization. This class will last 90 minutes and cost $15 a head - please bring your own mat and towel.

01.26.18 CrossFit
“Elizabeth is DEAD”
21-15-9
Deadlifts (185/135)
Dips

Mandatory Mobility

This is a heavy workout that will move by quickly - we will take our time to get a thorough warm-up. We can scale the weights to lighter numbers. 

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

If you ever want to submit photos for us to use on the blog, please e-mail them to info@sagecf.com

BFFs?

Register for the Open! By going here - https://games.crossfit.com

Upcoming Calendar
January 27th - Alignment Based Flow w/ Sam Pullen @ 2PM
February 23rd - Fight Night Lights/CrossFit Open 2018

For our Yoga session this Saturday, January 27th we will begin the session at 2PM. We want you to be able to digest your food from lunch and come in and relax with us as we do a 'flow' that will focus on corrective exercises for posture and stabilization. This class will last 90 minutes and cost $15 a head - please bring your own mat and towel.

01.25.18 CrossFit
Strength
Farmers hold as heavy as possible, for as long as possible, over the course of 10 min.
-We may use Kettlebells or Farmers Handles.

WOD
For time:
25 Calories
25 Double KB Front Squat
15 Caloriess
15 Double KB Front Squat
10 Calories
10 Double KB Front Squat

The strength portion today will be mentally challenging, we are all gonna have to dig deep on this one. Our WOD is something to be paced, if we go all out on the early calories - the rest of this workout will be rough. Maintain a challenging pace, but simply keep moving. With our KB Front Squats try to maintain posture and not sacrifice form for a faster time.

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

If you ever want to submit photos for us to use on the blog, please e-mail them to info@sagecf.com

When you PR your Squats.

Register for the Open! By going here - https://games.crossfit.com

Upcoming Calendar
January 27th - Alignment Based Flow w/ Sam Pullen
February 23rd - Fight Night Lights/CrossFit Open 2018

01.24.18 CrossFit
Strength
Find a 1 RM Strict Press

WOD
AMRAP 15
12 Box Jump Overs
14 Plate Ground 2 Overhead (45/25)
16 Plate Overhead Lunges (8 Each Leg)

We are testing our Strict Press as with other movements in the next few weeks leading up to the open. Warming up the shoulders and all the smaller muscles for the press is a must. Use these tests as a way to learn how prepared you are, and what your weaknesses are. The WOD is a grind, that you will simply need to pace and keep moving through.

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

If you ever want to submit photos for us to use on the blog, please e-mail them to info@sagecf.com

Register for the Open! By going here - https://games.crossfit.com

Upcoming Calendar
January 27th - Alignment Based Flow w/ Sam Pullen
February 23rd - Fight Night Lights/CrossFit Open 2018

01.23.18 CrossFit
Conditioning
2k Row - Easy Pace

WOD
Bergeron Beep Test:
EMOM for as long as possible:
7 Thrusters (75/55)
7 Pull Ups
7 Burpees

We will review the mechanics of rowing before we enter our 2k. The Beep Test is a work capacity test for common movements in the CrossFit Open. Meaning you must push yourself through every minute, we may scale the number of reps - if the Rx'd amount is too large to start.

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

If you ever want to submit photos for us to use on the blog, please e-mail them to info@sagecf.com

Garage Days

Register for the Open! By going here - https://games.crossfit.com

Upcoming Calendar
January 27th - Alignment Based Flow w/ Sam Pullen
February 23rd - Fight Night Lights/CrossFit Open 2018

Strength
Bench press
5 x 10

WOD
30 - 20 - 10
KB Snatch alt*
Double Unders
Toes to Bar

Yes, we bench at CrossFit Sage. We need to counteract the amount of pulling we do in CrossFit. We will talk about the finer point of the lift in class. The major cue will be to make sure to create a shelf with our shoulders to support the weight.

Our WOD will be a pretty quick burner, stay moving and keep the intensity up. Below is a video to help with the technique of double unders. It's a skill, and we can practice it before the WOD.

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

If you ever want to submit photos for us to use on the blog, please e-mail them to info@sagecf.com

Upcoming Calendar
January 11th- CrossFit Open 2018 Registration Begins
January 20th - Food Prep/Nutrition Seminar
January 27th - Alignment Based Flow w/ Sam Pullen
February 23rd - Fight Night Lights/CrossFit Open 2018

01.19.18 CrossFit
Strength
Back Squat of same working weight.
3 - 3 - 3

WOD
AMRAP14
20 Medball Cleans
10 Handstand Push Ups
400m Run

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

If you ever want to submit photos for us to use on the blog, please e-mail them to info@sagecf.com

Julia in the PR Hat.

Upcoming Calendar
January 11th- CrossFit Open 2018 Registration Begins
January 20th - Food Prep/Nutrition Seminar
January 27th - Alignment Based Flow w/ Sam Pullen
February 23rd - Fight Night Lights/CrossFit Open 2018

01.18.18 CrossFit
EMOM 15
1 Power Clean + 1 Hang Clean + 1 Power Jerk

WOD
"Karen"
For Time
150 Wall Ball Shots (20/14 lb, 10/9 ft)

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

If you ever want to submit photos for us to use on the blog, please e-mail them to info@sagecf.com

Due to the "Winter Snow Storm" ravaging the local area - to be on the safe side - we will not be opening till our Noon class, again. That means NO AM classes. Please stay warm and enjoy your time with loved ones. We want to ensure the safety of our members.

Upcoming Calendar
January 11th- CrossFit Open 2018 Registration Begins
January 20th - Food Prep/Nutrition Seminar
February 23rd - Fight Night Lights/CrossFit Open 2018

01.15.18 CrossFit
Strength
Deadlift
3 - 3 - 3 - 3 - 3

Accessory Work
5 Rounds Not For Time
Unilateral Work (1 Side at a time.)
12 KB Deadlift
9 KB Clean
6 KB Press
-Switch Sides

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

If you ever want to submit photos for us to use on the blog, please e-mail them to info@sagecf.com

Due to the "Winter Snow Storm" ravaging the local area - to be on the safe side - we will not be opening till our Noon class. That means NO AM classes. Please stay warm and enjoy your time with loved ones.

Upcoming Calendar
January 11th- CrossFit Open 2018 Registration Begins
January 20th - Food Prep/Nutrition Seminar
February 23rd - Fight Night Lights/CrossFit Open 2018

01.15.18 CrossFit
Skill - Not For Time
3 Rounds
15 Beat Swings
10 Pull Ups/Variation
Deadbug For A Minute

WOD
AMRAP 4
8 Power Snatch
30 Double Unders - Jump Rope
Rest 4 Minutes
AMRAP 4
4 Full Snatch
30 Double Unders - Jump Rope

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

If you ever want to submit photos for us to use on the blog, please e-mail them to info@sagecf.com

Upcoming Calendar
January 11th- CrossFit Open 2018 Registration Begins
January 20th - Food Prep/Nutrition Seminar
February 23rd - Fight Night Lights/CrossFit Open 2018

01.15.18 CrossFit
Strength
Push Press for Load
3 - 3 - 3 - 3 - 3

WOD
EMOM21
15 Cals on Rower
15 Burpees
20 Air Squats

If the number of reps are too high to maintain, we may scale those numbers down. We are looking to try and maintain the same amount of work and rest ration between each interval of our EMOM.

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

If you ever want to submit photos for us to use on the blog, please e-mail them to info@sagecf.com

Upcoming Calendar
January 11th- CrossFit Open 2018 Registration Begins
January 20th - Food Prep/Nutrition Seminar
February 23rd - Fight Night Lights/CrossFit Open 2018

01.12.18 CrossFit
Strength
15minutes to Find Max/Heavy Load
Hi Hang Snatch + Low Hang Snatch

WOD
3 Rounds for Time:
10 Pistols
20 Push Ups
30 Med Ball Sit Ups

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

If you ever want to submit photos for us to use on the blog, please e-mail them to info@sagecf.com

Upcoming Calendar
January 11th- CrossFit Open 2018 Registration Begins
January 20th - Food Prep/Nutrition Seminar
February 23rd - Fight Night Lights/CrossFit Open 2018

01.11.18 CrossFit
Skill - On Going lock of 12 minutes.
20 Secs of Work / 40 Secs of Rest
L-Sit w/ Boxes
L-Hold
Hollow Hold
Arch Hold

WOD
"Nancy"
5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

If you ever want to submit photos for us to use on the blog, please e-mail them to info@sagecf.com

Upcoming Calendar
January 11th- CrossFit Open 2018 Registration Begins
January 20th - Food Prep/Nutrition Seminar
February 23rd - Fight Night Lights/CrossFit Open 2018

01.09.18 CrossFit
Strength
Every 1:30 x 5
3 Clean and Jerks

Work technique over load.

WOD
AMRAP12
7 Burpee Box Jumps
7 Ring Rows
7 Toes 2 Bar

Pace this workout accordingly.

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

If you ever want to submit photos for us to use on the blog, please e-mail them to info@sagecf.com

'Post Holiday' Party I @ Great Raft Brewery

Upcoming Calendar
January 11th- CrossFit Open 2018 Registration Begins
January 20th - Food Prep/Nutrition Seminar
February 23rd - Fight Night Lights/CrossFit Open 2018

01.09.18 CrossFit
Strength
EMOM6
6 Double Arm Kettle Bell Press

WOD
For Time:
With a partner, accumulate 100 calories - while one person works the other holds a plank. Split calories however partners see fit.

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

If you ever want to submit photos for us to use on the blog, please e-mail them to info@sagecf.com

Women's Self Defense Seminar with Turner BJJ

This past weekend was pretty jam packed for all of us at CrossFit Sage. We hosted a 'Post-Holiday' party at Great Raft Brewery on Friday in which many of us got to see each other outside of workout attire and have solid conversations. We believe our box is a giant family that is going to grow and stay true to our core beliefs.

Turner BJJ also hosted their first free Women's Self Defense Seminar on Saturday which is something that will become a normal thing for us. Our members and guests enjoyed learning the basics of self-defense. Turner BJJ is hosted at CrossFit Sage on Tuesday and Thursday night at 6pm and Saturday mornings at 10am.

Upcoming Calendar
January 11th- CrossFit Open 2018 Registration Begins
January 20th - Food Prep/Nutrition Seminar
February 23rd - Fight Night Lights/CrossFit Open 2018

01.08.18 CrossFit
Strength
Pause Back Squats
5 x 3

WOD
AMRAP 15
5 Pull Ups
10 Hand Release Push Ups
20 Lunges

Today's workout is about work capacity in gymnastic movements. We will scale all movements as necessary. When doing pause back squats during our strength portion, if you want to maximize the gainz - go with a 5/3/5 tempo and pause. (Down/Pause/Rise) Be sure to remain active in the bottom of your squat, do not just bottom out and feel relaxed.

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

If you ever want to submit photos for us to use on the blog, please e-mail them to info@sagecf.com

630 Turned into a Ladies Night.

Upcoming Calendar
January 5th - CrossFit Sage "Holiday Party"
January 6th - Turner BJJ Women's Self Defense Seminar
January 20th - Food Prep/Nutrition Seminar

Friday - January 5th our last class of the day will be at 12:00PM (Noon) as we will be hosting our 'Post-Holiday' Party at Great Raft Brewing. We invite all of our members, friends, and loved ones to come hang out and drink responsibly.

Saturday - January 6th there will be no Open Gym, as Turner BJJ will be hosting a Women's Self Defense Seminar. 

01.05.18 CrossFit
Strength
Complex - 15 Minutes
Clean Pull - Power Clean - Hang Clean
For Load

WOD
Open 12.2
AMRAP7
Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed. (If we are being official about how we score this.)