Calendar of Events!
06.30.18 Lager Jogger 5K and Beer Mile at 8am
06.30.18 Yoga Flow with Sam at 2pm
More Events to be added soon!
WOD:
For time
50 OHS 75/55
400m Run
50 Burpees
400m Run
Mobility:
ROMWOD
Blog
Catch up with the latest workouts and announcements for CrossFit Sage.
Calendar of Events!
06.30.18 Lager Jogger 5K and Beer Mile at 8am
06.30.18 Yoga Flow with Sam at 2pm
More Events to be added soon!
Strength:
Deadlift
5x5
WOD:
5 rounds of
50 Double Unders
5 Squat Cleans (Heavy)
Calendar of Events!
06.30.18 Lager Jogger 5K and Beer Mile at 8am
06.30.18 Yoga Flow with Sam at 2pm
More Events to be added soon!
Friday 06.15.18 CrossFit
WOD
“The Chief”
AMRAP 3
3 power clean
6 push-ups
9 air squats
* rest 1 min
** repeat for total of 5 rounds
Calendar of Events!
06.30.18 Lager Jogger 5K and Beer Mile at 8am
06.30.18 Yoga Flow with Sam at 2pm
More Events to be added soon!
WOD
12 min AMRAP
10 Wall Balls
10 Pull-ups
200m Run
Calendar of Events!
06.30.18 Lager Jogger 5K and Beer Mile at 8am
06.30.18 Yoga Flow with Sam at 2pm
More Events to be added soon!
WOD:
8 rounds for time:
30 double unders
5 deadlifts
5 front squats
5 shoulder to OH
Strength:
3 x 10 Strict Press
*do one set every 2:30
WOD
AMRAP 15
3-6-9-12-15..etc
Box Overs
kB Clean and Jerk
Calendar of Events!
06.09.18 Movement Seminar at 10am.
06.30.18 Lager Jogger 5K and Beer Mile at 8am
06.30.18 Yoga Flow with Sam at 2pm
More Events to be added soon!
WOD:
5 rounds:
20 calories
25 push-ups
25 ring rows
Calendar of Events!
06.09.18 Movement Seminar at 10am.
06.30.18 Yoga Flow with Sam
More Events to be added soon!
WOD
12 - 9 - 6
Deadlift
Hang power clean
Push jerk
Heavy Load - Jerk will be the limiting factor for many of us.
Sometimes we sing really loud during the workouts.
Calendar of Events!
06.09.18 Movement Seminar at 10am.
More Events to be added soon!
Strength:
Snatch complex
Find heavy set of
Power snatch + hang snatch
WOD:
Annie
50-40-30-20-10
Double Unders
Situps
PR Hat and the Wall of Weird.
Calendar of Events!
06.09.18 Movement Seminar at 10am.
More Events to be added soon!
Mobility:
ROMWOD
WOD:
Partner workout:
100 Wall Balls
100 Calories
100 Sit Ups
We are toying with the idea of incorporating ROMWOD on a more regular basis into our actual programming. We still offer the regular times for ROMWOD.
Calendar of Events!
06.09.18 Movement Seminar at 10am.
More Events to be added soon!
Strength
Max Clean and Jerk
WOD
AMRAP 4
7 toes to bar
7 power cleans 155/115
Rest 1 min
Repeat for a total of 3 rounds.
We pride ourselves in a clean facility.
Calendar of Events!
06.09.18 Movement Seminar at 10am.
More Events to be added soon!
Monday 06.04.18 CrossFit
21 - 15 - 9
Double Unders
Burpees
Goblet squats
Calendar of Events!
06.09.18 Movement Seminar at 10am.
More Events to be added soon!
Friday
500m Row
21-15-9
Dips
Russian KBs
500m Row
Calendar of Events!
06.09.18 Movement Seminar at 10am.
More Events to be added soon!
Thursday 05.31.18 CrossFit
EMOM20
Clean + Thruster
Calendar of Events!
06.09.18 Movement Seminar at 10am.
More Events to be added soon!
Wednesday
Tempo Back Squat
4 - 2 - 4
3 x 8
AMRAP16
10 KBs Press
16 Ring Rows
400m Run
Calendar of Events!
06.09.18 Movement Seminar at 10am.
More Events to be added soon!
Tuesday 05.29.18 CrossFit
Mobility
ROMWOD
4 Rounds
2x Sled Drag 3/4 BW
10 Deadlifts
L-Hang 1 Minute
Rest 1 Minute
We just finished Murph, we are looking to use this workout as an active recovery. Reduce the load on Sled Drag if need be. We want it to be challenging, but not the easiest part of our workout. Deadlifts should be a light enough load that they can be done unbroken every round. The goal should be to execute the hinge movement properly. L-Hangs can be hard, we are looking for a max effort hold of the movement over the course of a minute.
Calendar of Events!
05.28.18 Murph at 10am.
06.09.18 Movement Seminar at 10am.
Monday 05.28.18 CrossFit
"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
You may scale this workout however you see fit. The gym will be open from 10am to 1pm tomorrow. Join us for the workout, and celebration of those that have fallen.
Calendar of Events!
05.28.18 Murph at 10am.
06.09.18 Movement Seminar at 10am.
Friday 05.25.18
Find a 1RM
Power clean + hang clean
AMRAP 12
20 kB walking lunges
20 burpees
Calendar of Events!
06.09.18 Movement Seminar at 10am.
Thursday 05.24.18 CrossFit
WOD
4 rounds:
1 min Jump rope
1 min box jump
1 min push press
1 min kB swing
1 min rest
Calendar of Events!
06.09.18 Movement Seminar at 10am.
Wednesday 05.23.18 CrossFit
Midline work
3 rounds for quality:
10 Weighted Sit-ups
20 Russian Twists
20 Bird Dogs (Pause the Reps)
WOD
For time:
21-15-9
Overhead squats 95/65
Pull-ups