April 7 - Crawfish Boil at CrossFit Sage! $15 Pre-order, sign up at the front desk!

April  14 - "Try Weightlifting For Free Day"
USA Weightlifting sponsored event, to shine light on the sport of Olympic Weightlifting. Bring youth, junior, and/or senior (adults) to try out the lifts.

We are working on adding more to the calendar!

Wednesday 03.28.18 CrossFit
Front Squat
5 - 5 - 5 - 5 - 5

Long warm-up and spend 2 - 3 minutes of rest between each working set. You may pyramid up or stay at the same weight for the working sets of 5.

April 7 - Crawfish Boil at CrossFit Sage! $15 Pre-order, sign up at the front desk!

April  14 - "Try Weightlifting For Free Day"
USA Weightlifting sponsored event, to shine light on the sport of Olympic Weightlifting. Bring youth, junior, and/or senior (adults) to try out the lifts.

We are working on adding more to the calendar!

Tuesday 03.27.18 CrossFit
42-30-18
Calories
Russian Kettle-bell Swings
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

April 7 - Crawfish Boil at CrossFit Sage! $15 Pre-order, sign up at the front desk!

April  14 - "Try Weightlifting For Free Day"
USA Weightlifting sponsored event, to shine light on the sport of Olympic Weightlifting. Bring youth, junior, and/or senior (adults) to try out the lifts.

We are working on adding more to the calendar!

Monday 03.26.18 CrossFit
Bench Press - 5 x 5 over 20 minutes.

WOD
AMRAP 7
10 Toes 2 Bar
8 Ground 2 Overhead
6 Lateral Bar Over 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

Upcoming Calendar
CGO 2018 530PM every Friday night.
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

April 7 - Crawfish Boil at CrossFit Sage! $15 Pre-order, sign up at the front desk!

April  14 - "Try Weightlifting For Free Day"
USA Weightlifting sponsored event, to shine light on the sport of Olympic Weightlifting. Bring youth, junior, and/or senior (adults) to try out the lifts.

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.

Be prepared to go into the pain-cave and dig through this workout.

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
CGO 2018 530PM every Friday night.
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

April  14 - "Try Weightlifting For Free Day"
USA Weightlifting sponsored event, to shine light on the sport of Olympic Weightlifting. Bring youth, junior, and/or senior (adults) to try out the lifts.

03.22.18 CrossFit
4 Rounds for time of:
- 9 deadlift
- 6 hang power cleans
- 3 push jerk (155/115)

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
CGO 2018 530PM every Friday night.
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

April  14 - "Try Weightlifting For Free Day"
USA Weightlifting sponsored event, to shine light on the sport of Olympic Weightlifting. Bring youth, junior, and/or senior (adults) to try out the lifts.

03.21.18 CrossFit

Find a heavy squat in 15 min

EMOM 16
1- Double Unders
2- Box Jumps
3- Dips
4- KB Snatch

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
CGO 2018 530PM every Friday night.
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

April  14 - "Try Weightlifting For Free Day"
USA Weightlifting sponsored event, to shine light on the sport of Olympic Weightlifting. Bring youth, junior, and/or senior (adults) to try out the lifts.

03.20.18 CrossFit
Warmup
Duck walks
Side steps
Liu raises
Scarecrows
Monster walks
Prone cobra holds (lower back activation)

Strength
20 Minutes to find 3RM Push Press

WOD
"Helen"
3 rounds for time of:
-400m Run
-21 KBS (53/35)
- 12 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

Upcoming Calendar
CGO 2018 530PM every Friday night.
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

April  14 - "Try Weightlifting For Free Day"
USA Weightlifting sponsored event, to shine light on the sport of Olympic Weightlifting. Bring youth, junior, and/or senior (adults) to try out the lifts.

03.19.18 CrossFit

Warmup
- Partner relay jog x3 (garden center and back, complete 10 air squats ea time)
One jogs, other does their squats then waits.
- Front rack mobility
- Quad stretch

AMARAP 20
Partner wod
- 100 calories
- 60 wall balls
- 30 power cleans (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

Upcoming Calendar
CGO 2018 530PM every Friday night.
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

April  14 - "Try Weightlifting For Free Day"
USA Weightlifting sponsored event, to shine light on the sport of Olympic Weightlifting. Bring youth, junior, and/or senior (adults) to try out the lifts.

03.16.18 CrossFit

Workout 18.4
For time:
21 deadlifts, (weight 1)
21 handstand push-ups
15 deadlifts, (weight 1)
15 handstand push-ups
9 deadlifts, (weight 1)
9 handstand push-ups
21 deadlifts, (weight 2)
50-ft. handstand walk
15 deadlifts, (weight 2)
50-ft. handstand walk
9 deadlifts, (weight 2)
50-ft. handstand walk

Time cap: 9 min.
Review the score card for all loads ways to appropriately scale the workout for 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

Upcoming Calendar
CGO 2018 530PM every Friday night.
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

April  14 - "Try Weightlifting For Free Day"
USA Weightlifting sponsored event, to shine light on the sport of Olympic Weightlifting. Bring youth, junior, and/or senior (adults) to try out the lifts.

03.15.18 CrossFit
Mandatory Mobility.
ROMWOD for 20minutes.

WOD
Half - Cindy
AMRAP "10"
5 Pull-ups
10 Push-ups
15 Squats

We are using today as an active recovery, and to prep our body for the open workout coming to us Friday evening. If you want to watch the announcements, stop by during open gym at 630PM.

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
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

03.14.18 CrossFit
WOD
5k Run

Monostructural cardio! We will review pose running, and scale distance if need be. We are aiming for between 20-30minutes of work.

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
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

03.13.18 CrossFit
Strength
Find a 5 Rep Max Deadlift

We will spend most of the class warming up for these lifts. Take 2 to 3 minutes between each set to give max effort.

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
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

03.12.18 CrossFit
Monday
Skill
15 minutes to work on inversions.

WOD
AMRAP 12
100ft KB Carry
10 Handstand Push Ups or Z - Press
10 Pull Ups

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

03.10.18 CrossFit
AMRAP15
15 Calories
10 Power Clean and Jerk
8 Bar Over 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

OPEN 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

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

03.08.18 CrossFit
EMOM10
5 Chin Ups
(If too easy, add some weight!)

"Death By" Pushup/Sit Up
+1 rep on the top of every minute till failure.

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

03.07.18 CrossFit
Working on GOATs (things we suck at)
EMOM 20
Even: Movement 1
Odd: Movement 2

Choose from the list your 2 GOATs
- double unders (singles not allowed)
- pullups
- toes to bar
- KB snatch
   etc.

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

CrossFit 03.06.18
Warmup:
-Agility ladder drills
-Toy soldiers
- 15 Air Squats

EMOM 8
3 back squats, climbing in weight

15 min Partner WOD
- sled drag/push (90/60)
- full snatches (115/75)
Score is number of 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

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

03.05.18 CrossFit
Warmup:
-Partner relay x 4 (Each person going is 1 round)
200m med ball carry, partner holds plank
- Empty bar presses w/ a slow tempo
- Glute ext

WOD
13.2
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

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

03.01.18 CrossFit
EMOM20
Odd: Turkish Get Ups
Even: Planks

Quality Reps for As Long As Possible. That means if you only do one Turkish Get Up per minute on your Odd minute, that's all you get. Planks should be held for as long as possible during our Even minute. If you fail, take the rest of the minute for 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