Calendar of Events!
07.09.18 CrossFit Sage T-Shirt Pre-Order Begins
07.23.18 CrossFit Sage T-Shirt Pre-Order Ends
08.24.18 Ladies Night
09.22.18 Powerlifting Meet
More Events to be added soon!

We are going to experiment this week and start writing down our scores on the whiteboard. We will post the scores via photo on the blog or story on Instagram.

Tuesday 07.17.18 CrossFit
Strength
3 - 3 - 3 - 3
Bench Press
(Score Max Load)

WOD/Accessory
3 Rounds
12 KB Bent Row
Weighted Plank for As Long As Possible
15 Good Mornings

Calendar of Events!
07.09.18 CrossFit Sage T-Shirt Pre-Order Begins
07.23.18 CrossFit Sage T-Shirt Pre-Order Ends
08.24.18 Ladies Night
09.22.18 Powerlifting Meet
More Events to be added soon!

We are going to experiment this week and start writing down our scores on the whiteboard. We will post the scores via photo on the blog or story on Instagram.

Monday 07.16.18 CrossFit
WOD
Complete 5 Rounds:
100ft Sled Drag (Heavy)
20 Weighted Walking Lunges
Run 400m
(Score time of completion)

Calendar of Events!
07.09.18 CrossFit Sage T-Shirt Pre-Order Begins
07.23.18 CrossFit Sage T-Shirt Pre-Order Ends
08.24.18 Ladies Night
09.22.18 Powerlifting Meet
More Events to be added soon!

Friday 07.13.18 CrossFit
WOD
"Zachary Tellier"
For Time
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Time Cap: 30 Minutes

Thursday 07.12.18 CrossFit
Skill Work
Muscle Up Transition

Strength
3 Rounds
Tempo 3 - 2 - 3
10 Dips
10 Pull Ups

WOD
30 Calories
As Fast As Possible

ROMWOD

Calendar of Events!
07.09.18 CrossFit Sage T-Shirt Pre-Order Begins
07.23.18 CrossFit Sage T-Shirt Pre-Order Ends
08.24.18 Ladies Night
09.22.18 Powerlifting Meet
More Events to be added soon!

T-Shirt Pre-Orders have begun, and we will get a sample up as soon as possible. We are going with two different color schemes only on T-Shirts. Navy Blue w/ White Lettering and Grey w/ Black Lettering.

Wednesday 07.11.18
Sumo Deadlift
5 - 5 - 5 - 5 - 5

We will review technique, and please take 3-4 minutes between working sets. We are attempting to lift heavy. As always lift with a "twisting jerking motion." (That's sarcasm.)

Calendar of Events!
07.09.18 CrossFit Sage T-Shirt Pre-Order Begins
07.20.18 CrossFit Sage T-Shirt Pre-Order Ends
08.24.18 Ladies Night
09.22.18 Powerlifting Meet
More Events to be added soon!

T-Shirt Pre-Orders have begun, and we will get a sample up as soon as possible. We are going with two different color schemes only on T-Shirts. Navy Blue w/ White Lettering and Grey w/ Black Lettering.

Tuesday 07.10.18 CrossFit
Complete for Quality
3 Rounds
4 Turkish Get Ups
6 KB Lunge to Press
8 KB Windmills

WOD
21 Single KB Thruster
400m Run
15 Single KB Thruster
400m Run
9 Single KB Thruster
400m Run

Calendar of Events!
07.09.18 CrossFit Sage T-Shirt Pre-Order Begins
07.20.18 CrossFit Sage T-Shirt Pre-Order Ends
09.22.18 Powerlifting Meet
More Events to be added soon!

T-Shirt Pre-Orders beging today, and we will get a sample up as soon as possible. We are going with two different color schemes only on T-Shirts. Navy Blue Shirt w/ White Lettering and Grey Shirt w/ Black Lettering.

Monday 07.09.18 CrossFit
4 Rounds for time of:
50 Double Unders
20 Calories
50 Double Unders

Rest 4 minutes between each.

Calendar of Events!
07.07.18 Yoga with Sam at Whole Foods Parking Lot - 7AM Free!
09.22.18 Powerlifting Meet
More Events to be added soon!

T-Shirt Pre-Orders start next week!

WOD
3 rounds for time:
30 toes to bar
30 burpees
30 goblet squats

Calendar of Events!
07.07.18 Yoga with Sam at Whole Foods Parking Lot - 7AM Free!
09.22.18 Powerlifting Meet
More Events to be added soon!

T-Shirt Pre-Orders start next week!

Strength/Skill
5 sets of:
Low hang snatch + Hi hang snatch

WOD
AMRAP 12
10 dips
10 deadlifts
30 double unders

Boss Lady

Calendar of Events!
07.04.18 ONLY 1 CROSSFIT CLASS at 10AM!
07.07.18 Yoga with Sam at Whole Foods Parking Lot - 7AM Free!
09.22.18 Powerlifting Meet
More Events to be added soon!

WOD
AMRAP15
Teams of 3:
Row 350M
American Kettle Bell Swings
Air Squat

Everyone enjoy your holiday and spend time with loved ones!

Calendar of Events!
07.04.18 ONLY 1 CROSSFIT CLASS at 10AM!
07.07.18 Yoga with Sam at Whole Foods Parking Lot - 7AM Free!
09.22.18 Powerlifting Meet
More Events to be added soon!

Strength
5x5 Back Squat

WOD
EMOM 10
3 Clean and Jerks

Calendar of Events!
07.07.18 Yoga with Sam at Whole Foods Parking Lot - 7AM Free!
09.22.18 Powerlifting Meet
More Events to be added soon!

Monday 07.02.18 CrossFit
WOD
“Almost Kelly”
4 rounds for time
400m run
30 box jumps
30 wall balls

*30 min time cap

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 06.29.18 CrossFit
Skill/Accessory Work
Tabata Intervals
Plank Holds
Bird Dog Holds
Hollow Body Roll to Superman
Beat Swings AKA Kipping

Three rounds for time of:
5 KB or DB Box Step-Overs
10 "Strict" Pull-Ups
20 Wall Ball Shots

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!

Thursday 06.28.18 CrossFit
"Diane"
21-15-9
Deadlift
Handstand Push Ups

Ways to scale the 'HSPU' will be Z-Press or Hand Release Push Ups.

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!

Wednesday 06.27.18 CrossFit
WOD
400m Run
400m Walk
800m Run
400m Walk
400m Run
400m Walk

Mobility
ROMWOD

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!

Tuesday 06.26.18
Skill
Rope Climb
Seated Sled Pull w/ Rig

WOD
5 Rounds
Seated Sled Pull w/ Rig
10 Burpees
15 Calories
Rest 2 mins between 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!

Monday 06.25.18
Strength
Every 3 minutes, for 18 minutes (6 sets) of:
3 Tempo Pause Back Squat
   3 - 2 - 3

WOD
AMRAP12
20 Russian KB Swings
20 Air Squats
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:
Fran
21-15-9
Thrusters
Pull Ups

Mobility:
ROMWOD

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:
5x2 heavy snatch

WOD:
Full Tabata of each:
kB swings
Sit-ups
Calories

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
Find a 1RM Bench Press

WOD
AMRAP15
10 Power Cleans
10 Toes to Bar
10 Box Jumps