Calendar of Events!
06.09.18 Movement Seminar at 10am.
Tuesday 05.22.18 CrossFit
Strength
Front squat
4x10
WOD
For time:
30 plate g2o
400m run
20 plate g2o
400m run
10 plate g2o
400m rub
Blog
Catch up with the latest workouts and announcements for CrossFit Sage.
Calendar of Events!
05.18.18 Last Day to Pre-Order Shirts!
05.19.18 Yoga Flow with Sam at 2pm. (BYOM)
06.09.18 Movement Seminar at 10am.
Strength
Find a heavy set 3 push press
WOD
AMRAP 20
50 kB snatch
40 burpees
30 toes to bar
20 handstand push-ups (scale is hand release)
Calendar of Events!
05.18.18 Last Day to Pre-Order Shirts!
05.19.18 Yoga Flow with Sam at 2pm. (BYOM)
06.09.18 Movement Seminar at 10am.
Friday 05.17.18 CrossFit
WOD:
"Jackie"
1000m Row
50 Thrusters
30 Pull Ups
Post Workout:
ROMWOD Flow - Quads and Hamstrings
Hands on Wall
Calendar of Events!
05.18.18 Last Day to Pre-Order Shirts!
05.19.18 Yoga Flow with Sam at 2pm. (BYOM)
06.09.18 Movement Seminar at 10am.
Thursday 05.17.18 CrossFit
Strength
5 x 3 Deadlift
WOD
AMRAP15
50 Double Unders
30 Med Ball Sit-Ups
15 Deadlifts 135/95
Calendar of Events!
05.19.18 Yoga Flow with Sam at 2pm. (BYOM)
06.09.18 Movement Seminar at 10am.
Wednesday 05.16.18 CrossFit
Strength
Pause Back Squat
5 x 5
WOD
Death by Burpees
One up ladder on the top of every minute.
Calendar of Events!
05.19.18 Yoga Flow with Sam at 2pm. (BYOM)
06.09.18 Movement Seminar at 10am.
Tuesday 05.15.18 CrossFit
Skill Work:
L-Sits and Around the Worlds
WOD:
AMRAP13
12 KB Clean and Jerk
10 Goblet Squats
40 Double Unders
Calendar of Events!
05.19.18 Yoga Flow with Sam at 2pm. (BYOM)
06.09.18 Movement Seminar at 10am.
Monday 05.14.18 CrossFit
3 Rounds for time:
21 Calories
15 Toes to Bar
9 Hang Power Cleans
Calendar of Events!
05.12.18 Movement Seminar at 10am. (Gymnastics focus - Free to members!)
05.19.18 Yoga Flow with Sam at 2pm. (BYOM)
Friday
100 Calories
80 Wallballs
60 Ring Rows
40 Push Ups
Calendar of Events!
05.12.18 Movement Seminar at 10am. (Gymnastics focus - Free to members!)
05.19.18 Yoga Flow with Same at 2pm. (BYOM)
Thursday 05.10.18 CrossFit
Buy In: 200m Prowler Push/Sled Drag
AMRAP 16
8 Power Clean
12 Push Press
Calendar of Events!
05.12.18 Movement Seminar at 10am. (Gymnastics focus - Free to members!)
05.19.18 Yoga Flow with Same at 2pm. (BYOM)
Wednesday 05.09.18 CrossFit
4 Rounds for time:
15 Box Jumps
400m Run
Calendar of Events!
05.12.18 Movement Seminar at 10am. (Gymnastics focus - Free to members!)
05.19.18 Yoga Flow with Same at 2pm. (BYOM)
Tuesday 05.08.18 CrossFit
Back Squat
5 - 5 - 5 - 5 - 5
We will confirm the rest of the events for this month this week. Pre-order the new shirts at the front desk!
Monday
Strength/Accessory Work
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Hollow Rocks x 10 Reps
Station 2 – Strict Pull-Ups x 6-8 reps
Station 3 – Dips x 8-10 reps
AMRAP7
12 Deadlift
8 Lateral Bar Burpee
May 5 - "Ki Pachangon Numero 3 Music Fest"
Our friends at Ki Mexico are hosting their 3rd annual music festival and block party. We are inviting all of you to spend time with other members and eat many tacos! Wear your CrossFit Sage shirt there!
The instant photos are up on the back wall, when we get more shirts - we will add more members to the board!
Friday
Strength
Snatch Complex
Hang Snatch + OHS
Every 1:30 x 6
WOD
3 Rounds for time:
Row 250m
12 Snatch 65/45
21 Push Ups
May 5 - "Ki Pachangon Numero 3 Music Fest"
Our friends at Ki Mexico are hosting their 3rd annual music festival and block party. We are inviting all of you to spend time with other members and eat many tacos! Wear your CrossFit Sage shirt there!
The instant photos are up on the back wall, when we get more shirts - we will add more members to the board!
Thursday
WOD
75 Double Unders
21-15-9
Toes to Bar
AKBS
75 Double Unders
At CrossFit Sage, we believe in building a strong core - planks!
May 5 - "Ki Pachangon Numero 3 Music Fest"
Our friends at Ki Mexico are hosting their 3rd annual music festival and block party. We are inviting all of you to spend time with other members and eat many tacos! Wear your CrossFit Sage shirt there!
The instant photos are up on the back wall, when we get more shirts - we will add more members to the board!
Wednesday 05.02.18
4 x 400m Run
Rest 4 minutes between sets.
Maintain your intensity on your runs - we will review running technique.
Tuesday
Four sets of:
Single Arm High Pull - 6 reps each side
Rest 45 seconds
KB Romanian Deadlifts x 15 reps
Rest 45 seconds
100ft KB Suitcase Carry – 50-foot each arm
Rest 45 seconds
AMRAP10
5 Dumbbell Man-Makers
10 Alternating Cossack Squats
(Scale man makers - with no weight, kettlebells, or rehab weights if need be.)
May 5 - "Ki Pachangon Numero 3 Music Fest"
Our friends at Ki Mexico are hosting their 3rd annual music festival and block party. We are inviting all of you to spend time with other members and eat many tacos! Wear your CrossFit Sage shirt there!
The instant photos are up on the back wall, when we get more shirts - we will add more members to the board!
Monday 04.30.18
Front Squat
3 - 3 - 3
Thruster
3 - 3 - 3
Push Jerk
3 - 3 - 3
Long warm up, focus on form for working sets. Attempt heavy loads if comfortable.
Spoilers - Coach Burgener curses a lot in the video below.
May 5 - "Ki Pachangon Numero 3 Music Fest"
Our friends at Ki Mexico are hosting their 3rd annual music festival and block party. We are inviting all of you to spend time with other members and eat many tacos! Wear your CrossFit Sage shirt there!
Currently awaiting proofs for new T-Shirt/Tank/Koozie orders. We will tell you all about it them when they are ready!
The instant photos are up on the back wall, when we get more shirts - we will add more members to the board!
Friday 04.27.18
WOD
For Time:
40 Sit Ups
40 Pull Ups
40 Thrusters (Bar Only)
30 Sit Ups
30 Pull Ups
30 Thrusters (Bar Only)
20 Sit Ups
20 Pull Ups
20 Thrusters
10 Sit Ups
10 Pull Ups
10 Thrusters (Bar Only)
Scale number of reps and range of motion if need be.
May 5 - "Ki Pachangon Numero 3 Music Fest"
Our friends at Ki Mexico are hosting their 3rd annual music festival and block party. We are inviting all of you to spend time with other members and eat many tacos! Wear your CrossFit Sage shirt there!
Currently awaiting proofs for new T-Shirt/Tank/Koozie orders. We will tell you all about it them when they are ready!
The instant photos are up on the back wall, when we get more shirts - we will add more members to the board!
Thursday 04.26.18
Strength/WOD
Deadlift
5 - 5 - 5 - 5 - 5
Rest 2 - 3 minutes between working sets.
May 5 - "Ki Pachangon Numero 3 Music Fest"
Our friends at Ki Mexico are hosting their 3rd annual music festival and block party. We are inviting all of you to spend time with other members and eat many tacos! Wear your CrossFit Sage shirt there!
Currently awaiting proofs for new T-Shirt/Tank/Koozie orders. We will tell you all about it them when they are ready!
The instant photos are up on the back wall, when we get more shirts - we will add more members to the board!
Wednesday 04.25.18
Strength/Accessory Work
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – KB Shoulder Press x 8-10 reps
Station 2 – Strict Pull-Ups x 6-8 reps
Station 3 – Farmer’s Carry x 100 Meters
WOD
3 rounds for time:
400 Meter Run
30 American Kettlebell Swings