The CGO18 is here! We will be hosting a Friday Night Lights event every Friday! Heats start at 5:30 and it's a party. Bring yourself, a great attitude, determination to have fun during a workout, and let's get after it!

Post your workout scores to the current FB post that you clicked to get here. We also updated our Blackboard to be the PR Board for the gym. Hit a new heavy lift or beat an old benchmark, write it on the board. Update it next time you beat that lift!

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

Upcoming Calendar
CGO 2018
18.1- Feb. 22-26
18.2- March 1-5
18.3- March 8-12
18.4- March 15-19
18.5- March 22-26

02.28.18 CrossFit
Strength
Find a heavy set of
3 x Power Clean + 1 x Thruster

WOD
For Time:
20 Burpee
30 Thruster
40 Front Squat
400m Run

If it's raining, we will replace the run with a 500m row.

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

The CGO18 is here! We will be hosting a Friday Night Lights event every Friday! Heats start at 5:30 and it's a party. Bring yourself, a great attitude, determination to have fun during a workout, and let's get after it!

Post your workout scores to the current FB post that you clicked to get here. We also updated our Blackboard to be the PR Board for the gym. Hit a new heavy lift or beat an old benchmark, write it on the board. Update it next time you beat that lift!

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

Upcoming Calendar
CGO 2018
18.1- Feb. 22-26
18.2- March 1-5
18.3- March 8-12
18.4- March 15-19
18.5- March 22-26

02.27.18 CrossFit
30 Overhead Walking Lunge w/ Plate
30 Toes 2 Bar
30 Sit Ups
30 Cal Row
30 Sit Ups
30 Toes 2 Bar
30 Overhead Walking Lunge w/ Plate

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

The CGO18 is here! We will be hosting a Friday Night Lights event every Friday! Heats start at 5:30 and it's a party. Bring yourself, a great attitude, determination to have fun during a workout, and let's get after it!

Post your workout scores to the current FB post that you clicked to get here. We also updated our Blackboard to be the PR Board for the gym. Hit a new heavy lift or beat an old benchmark, write it on the board. Update it next time you beat that lift!

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

Upcoming Calendar
CGO 2018
18.1- Feb. 22-26
18.2- March 1-5
18.3- March 8-12
18.4- March 15-19
18.5- March 22-26

02.26.18 CrossFit
AMRAP 18
30 Double Unders
20 Wall Balls
10 Pull 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

The CGO18 is here! We will be hosting a Friday Night Lights event every Friday! Heats start at 5:30 and it's a party. Bring yourself, a great attitude, determination to have fun during a workout, and let's get after it!

Post your workout scores to the current FB post that you clicked to get here. We also updated our Blackboard to be the PR Board for the gym. Hit a new heavy lift or beat an old benchmark, write it on the board. Update it next time you beat that lift!

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

Upcoming Calendar
CGO 2018
18.1- Feb. 22-26
18.2- March 1-5
18.3- March 8-12
18.4- March 15-19
18.5- March 22-26

February 23rd - Fight Night Lights/CrossFit Open 2018
February 24th - Alignment Based Flow w/ Sam Pullen

02.23.18 CrossFit
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

Weights for Rx and Scale range from 50lbs, 35lbs, and 20lbs. We will have 10lb weights if you wish to just participate and not submit an official score.

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 your workout scores to the current FB post that you clicked to get here. We also updated our Blackboard to be the PR Board for the gym. Hit a new heavy lift or beat an old benchmark, write it on the board. Update it next time you beat that lift!

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

Upcoming Calendar
CGO 2018
18.1- Feb. 22-26
18.2- March 1-5
18.3- March 8-12
18.4- March 15-19
18.5- March 22-26

February 23rd - Fight Night Lights/CrossFit Open 2018
February 24th - Alignment Based Flow w/ Sam Pullen

02.22.18 CrossFit
30-25-20-15-10:
Russian Kettlebell Swings (70/53)
AbMat Sit-ups
Pushups

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

We are testing something currently. Post your workout scores to the current FB post that you clicked to get here. We also updated our Blackboard to be the PR Board for the gym. Hit a new heavy lift or beat an old benchmark, write it on the board. Update it next time you beat that lift!

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

Upcoming Calendar
CGO 2018
18.1- Feb. 22-26
18.2- March 1-5
18.3- March 8-12
18.4- March 15-19
18.5- March 22-26

February 23rd - Fight Night Lights/CrossFit Open 2018
February 24th - Alignment Based Flow w/ Sam Pullen

02.21.18 CrossFit
“Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

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

We are testing something currently. Post your workout scores to the current FB post that you clicked to get here.

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

Upcoming Calendar
CGO 2018
18.1- Feb. 22-26
18.2- March 1-5
18.3- March 8-12
18.4- March 15-19
18.5- March 22-26

February 23rd - Fight Night Lights/CrossFit Open 2018
February 24th - Alignment Based Flow w/ Sam Pullen

02.20.18 CrossFit
AMRAP 15
15 Hang Power Cleans (135/95)
30/21 Calorie Bike/Row
15 Pull-ups
60 Double Unders

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

We are testing something currently. Post your workout scores to the current FB post that you clicked to get here.

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

Upcoming Calendar
CGO 2018
18.1- Feb. 22-26
18.2- March 1-5
18.3- March 8-12
18.4- March 15-19
18.5- March 22-26

February 23rd - Fight Night Lights/CrossFit Open 2018
February 24th - Alignment Based Flow w/ Sam Pullen

02.19.18 CrossFit
Strength
Deadlift
Build to a Heavy Set of 3

“Optimus Prime”
AMRAP 7: 
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)
Score: Total number of Wallballs.

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

We are testing something currently. Post your workout scores to the current FB post that you clicked to get here, or to the comments below!

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

Upcoming Calendar
CGO 2018
18.1- Feb. 22-26
18.2- March 1-5
18.3- March 8-12
18.4- March 15-19
18.5- March 22-26

February 23rd - Fight Night Lights/CrossFit Open 2018
February 24th - Alignment Based Flow w/ Sam Pullen

02.16.18 CrossFit
CGO 14.1
AMRAP10
30 Double Unders
15 Power Snatches

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

02.15.18 CrossFit
Quality Movement
Three Sets @ Same weight
Back Squat 8 Reps
Rest 1 minute
Bent-over Barbell Row 6 Reps
Rest 1 minute
Hollow Hold to Arch Hold transition 6 Times
Rest 1 minute

WOD
For time:
30/21 Calories on Rower
30 Goblet Squats
30 Alternating Reverse Lunges with KB Farmer’s Carry

We are looking for quality movement during our first portion. Yes, you read that correctly - the squat weight will be the same weight that you barbell row. It will be lighter than usual and we are aiming to hit positions. The WOD is a sprint, move quickly and with intention.

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
CGO 2018
18.1- Feb. 22-26
18.2- March 1-5
18.3- March 8-12
18.4- March 15-19
18.5- March 22-26

February 23rd - Fight Night Lights/CrossFit Open 2018
February 24th - Alignment Based Flow w/ Sam Pullen

02.14.18 CrossFit
Row 5k

Monostructural cardio work. It's the not sexy stuff of fitness, but we do it to be better at life.

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
CGO 2018
18.1- Feb. 22-26
18.2- March 1-5
18.3- March 8-12
18.4- March 15-19
18.5- March 22-26

February 23rd - Fight Night Lights/CrossFit Open 2018
February 24th - Alignment Based Flow w/ Sam Pullen

02.13.18 CrossFit
100 Double Unders
75 Russian Kettle Bell Swings
50 Toes 2 Bar
25 Burpees

We are doing a chipper that should be paced accordingly to your skill level.

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

02.12.18 CrossFit
Press 1 - 1 - 1 - 1 - 1
Push Press 1 - 1 - 1 - 1 - 1
Push Jerk 1 - 1 - 1 - 1 - 1

The goal of today's workout is to get a proper warm up, review proper technique of all movements, and to use all 15 of our reps in a manner that we will push our intensity and weight up with each and every rep.

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

02.09.18 CrossFit

AMRAP 20:
50 Wallballs (14/10)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (95/65)
20 Jerks (95/65)
10 Snatches (95/65)
10 Burpee Pull-ups

Open Movements Test, this will be a challenge for many of us.

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

02.08.18 CrossFit
60/40 Calorie row/bike
30 KB Walking Lunge (35’s/25’s)
35/25 Calorie row/Bike
30 KB Walking Lunge (35’s/25’s)
20/15 Calorie row/Bike

Couplet for conditioning - as we get further into the workout push the intensity.

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

02.07.18 CrossFit
Strength
3-Position Power Clean
Build to a Heavy Complex

“Hangover”
3 Rounds:
15 Hang Power Cleans (115/80)
15 Lateral Barbell Burpee

During the barbell complex we are aiming to have great positions and making sure we have a solid catch during each of our cleans. The WOD should be done with a gameplan. If you are going to break up your reps, be consistent with that idea. Otherwise push the intensity, as the last few workouts have been longer this week.

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

02.06.18 CrossFit
WOD
21 – 15 – 9
Wallballs (20/14)
Pull-ups
Thrusters (75/55)
Box Jumps (24/20)
Kettlebell Swings (35/26)

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 2018AMRAP 15:

02.05.18 CrossFit
Skill
Simulation Rounds and Technique of Movements.

WOD
AMRAP15
60 Double Unders
30/21 Calorie Row
10 Power Snatches

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

02.02.18 CrossFit
3 Rounds
8 One Arm High Pulls (Each Arm)
8 Alternating Kossacks
8 One Arm Deadlift High Pulls (Each Arm)
8 Alternating Groiners

Rowing Intervals
Complete 5 Rounds
1:40 Work with 0:20 Rest
Rest 2 Minutes
4 Rounds
1:40 Work with 0:20 Rest

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

02.01.18 CrossFit
Open 16.1

RX'ed
AMRAP20:
25 feet Overhead Walking Lunge
8 Bar Over Burpees (must jump with both feet+land on both feet)
25 feet Overhead Walking Lunge
8 Chest-to-Bar Pull-ups
Overhead Lunge Weightt:  Men RX'ed=95lbs, Women RX'ed=65lbs

Scaled
AMRAP20:
25 feet (Front Rack OR Overhead) Walking Lunge
8 Bar Over Burpees (must jump with both feet+land on both feet)
25 feet (Same as Above) Walking Lunge
8 (Chest-to-Bar OR Chin over OR Jumping) Pull-ups
Overhead Lunge Weight:  Men=45lbs-95lbs, Women=35lbs-65lbs

We will complete a long warmup to ensure we are prepared for all of these movements.

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