Calendar of Events!
08.24.18 Ladies Night
08.25.18 Volunteer Event - Feed The Homeless (Gym will be closed.)
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Tuesday 08.14.18 CrossFit
Skill
Running

WOD
4 Rounds for time
Run 200m
30 Plate Lunges
20 Plate Ground 2 Overhead
10 Plate OH Squat
Score: Time

6:30PM Barbell Club
Squat + Accessories

Scores from 08.13.18

Calendar of Events!
08.24.18 Ladies Night
08.25.18 Volunteer Event - Feed The Homeless (Gym will be closed.)
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Monday 08.13.18 CrossFit
Tabata Interval of:
Hollow Hold roll to Arch Hold

Skill: Kipping/Beat Swings

WOD
Buy In: 1000m Row
then...
3 Rounds
15 Pull Ups
12 Dips
9 V Ups
then...
Buy Out: 1000m Row
Score: Time

Calendar of Events!
08.24.18 Ladies Night
08.25.18 Volunteer Event - Feed The Homeless (Gym will be closed.)
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Friday 08.10.18 CrossFit
Three rounds for time:
Run 400 Meters
21 Kettle Bell Swings
12 Pull-ups

Calendar of Events!
08.24.18 Ladies Night
08.25.18 Volunteer Event - Feed The Homeless (Gym will be closed.)
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Thursday 08.09.18 CrossFit
Clean and Jerk 1RM
or 3-3-1-1 reps
Snatch 1RM
or 3-3-1-1 reps
Overhead Squat 1RM
or 3-3-1-1 reps

As many of you all know, our friends with Turner BJJ have recently moved into their new location. Typically at 630PM on Tuesday and Thursday and 10AM on Saturday we have hosted 'Open Gym' at this time. We are introducing our newest specialty class, "Barbell Club" at NO EXTRA CHARGE to our members. The aim of this class will be to run an hour long session of primarily barbell strength work, accessories, and as always have a focus on movement. We realize our normal programming is geared towards GPP (General Physical Preparedness), and sometimes you just want to lift heavy things to feel strong! 

Calendar of Events!
08.24.18 Ladies Night
08.25.18 Volunteer Event - Feed The Homeless (Gym will be closed.)
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Wednesday 08.08.18
WOD
500m Row for time.
Rest 5 minutes
Run 1 Mile for time.

POST-WOD
ROMWOD

As many of you all know, our friends with Turner BJJ have recently moved into their new location. Typically at 630PM on Tuesday and Thursday and 10AM on Saturday we have hosted 'Open Gym' at this time. We are introducing our newest specialty class, "Barbell Club" at NO EXTRA CHARGE to our members. The aim of this class will be to run an hour long session of primarily barbell strength work, accessories, and as always have a focus on movement. We realize our normal programming is geared towards GPP (General Physical Preparedness), and sometimes you just want to lift heavy things to feel strong! 

Calendar of Events!
08.24.18 Ladies Night
08.25.18 Volunteer Event - Feed The Homeless (Gym will be closed.)
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Tuesday 08.07.18 CrossFit
"Cindy"
AMRAP20
5 Pull Ups
10 Push Ups
15 Air Squats

Testing gymnastics work capacity!

Scores from 08.06.18

As many of you all know, our friends with Turner BJJ have recently moved into their new location. Typically at 630PM on Tuesday and Thursday and 10AM on Saturday we have hosted 'Open Gym' at this time. We are introducing our newest specialty class, "Barbell Club" at NO EXTRA CHARGE to our members. The aim of this class will be to run an hour long session of primarily barbell strength work, accessories, and as always have a focus on movement. We realize our normal programming is geared towards GPP (General Physical Preparedness), and sometimes you just want to lift heavy things to feel strong! 

Calendar of Events!
08.24.18 Ladies Night
08.25.18 Volunteer Event - Feed The Homeless (Gym will be closed.)
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Monday 08.06.18 CrossFit
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

We are entering a test week, and WE ARE LIFTING HEAVY!

Calendar of Events!
08.24.18 Ladies Night
09.22.18 Powerlifting Meet
More Events to be added soon! We are looking into a volunteer event for the month of August.

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Friday 08.03.18 CrossFit
“DT”
5 rounds of:
12 deadlift
9 hang power cleans
6 push jerks

*RX weight is 155/105, but scale to be able to do clean reps.

Calendar of Events!
08.24.18 Ladies Night
09.22.18 Powerlifting Meet
More Events to be added soon! We are looking into a volunteer event for the month of August.

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Thursday 08.02.18 CrossFit
Strength
Squats 5x5

WOD
On the 3min for 5 rounds:
400m run
12 toes to bar
  *can be scaled to a 200m run

Calendar of Events!
08.24.18 Ladies Night
09.22.18 Powerlifting Meet
More Events to be added soon! We are looking into a volunteer event for the month of August.

Write your scores on the board!

Wednesday 08.01.18 CrossFit

Work capacity test
1 min at each station, with a :30 rest in between. Each station just done once.

Pushups
Sit-ups
Squats

EMOM 12
12 Burpees
12 Calories
12 Push Press

Calendar of Events!
08.24.18 Ladies Night
09.22.18 Powerlifting Meet
More Events to be added soon! We are looking into a volunteer event for the month of August.

Write your scores on the board!

Yesterday's scores were A L O T.

Tuesday 07.31.18 CrossFit
WOD
3 rounds of:
800m Run
30 Wall Balls
30 DB/kB Snatch

Calendar of Events!
08.24.18 Ladies Night
09.22.18 Powerlifting Meet
More Events to be added soon! We are looking into a volunteer event for the month of August.

Write your scores on the board!

Monday 07.30.18 CrossFit
Midline Work
3 rounds of:
20 Weighted Sit-ups
20 Russian Twists
:30 Plank Hold

WOD
3 Rounds, For Total Reps in 17 minutes
1 Minute Double Unders
1 Minute Sumo Deadlift High-Pulls (75/55 lbs)
1 Minute Box Jumps (20 in)
1 Minute Push Press (75/55 lbs)
1 Minute Row (1 Calorie = 1 Rep)
1 Minute Rest

Calendar of Events!
08.24.18 Ladies Night
09.22.18 Powerlifting Meet
More Events to be added soon! We are looking into a volunteer event for the month of August.

Write your scores on the board!

Friday 07.27.18 CrossFit
WOD
20 min AMRAP
3 Up Ladder
- power clean
-push press
- bar over burpees
3, 6, 9, 12, etc...

Write your score!

Calendar of Events!
08.24.18 Ladies Night
09.22.18 Powerlifting Meet
More Events to be added soon! We are looking into a volunteer event for the month of August.

Write your scores on the board!

Thursday 07.26.18 CrossFit
Strength
Back squat
Find a heavy set of 2 in 15 min

WOD
4 rounds for time:
20 plate overhead lunges
15 plate g20
200m sprint

We are getting better about writing our scores!

Calendar of Events!
08.24.18 Ladies Night
09.22.18 Powerlifting Meet
More Events to be added soon! We are looking into a volunteer event for the month of August.

Write your scores on the board!

Wednesday 07.25.18 CrossFit
Midline work
4 rounds:
-10 kB windmills
-4 around the worlds
-10 leg raises

WOD
AMRAP 10
12 Russian swings
12 hand release pushups
(score rounds + reps)
 

Skill days are when we focus on movement and progressions.

Calendar of Events!
08.24.18 Ladies Night
09.22.18 Powerlifting Meet
More Events to be added soon! We are looking into a volunteer event for the month of August.

Write your scores on the board!

Tuesday 07.24.18 CrossFit
Strength
15 min
Snatch complex
Snatch + hang snatch
(Score Max Load)

WOD
For 12 min:
Odd: 12 calories
Even: 10 burpees

We went over to Dallas to lift heavy weights over our heads!

If you ever compete or do something extra outside of the gym outside of what we do in CrossFit as GPP (General Physical Preparedness) let us know! We want to celebrate those moments with you or after the fact! Pinkie who normally trains with Cody during the evening classes went 4/6 lifts this weeked with a 62kg (136.4lbs) Snatch and 77kg (169.4lbs) Clean and Jerk. Mark went 5/6 with a 72kg (158.4lbs) Snatch and 88kg (193.6) Clean and Jerk.

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!

Write your scores on the board!

Monday 07.23.18 CrossFit
Skill Work
Inversions for 10 min
- Handstand Walks
- Holds
- Handstand Push Ups 

WOD
EMOM 12 of Bear Complex
(1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press)
2-3 reps depending on load
(Score is Load)

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.

Friday 07.20.18
WOD
AMRAP20
5 Pull Ups
10 Wall Balls
15 KBS
(Score Number of Rounds and Reps)

Don't forget to write your scores!

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.

Thursday
Strength
50ft Farmer's Walk
As Heavy As Possible
(Score Max Load)

WOD
AMRAP7
50 Double Unders
200m Run
(Score Number of Rounds and Reps)

Working on getting consistent writing scores.

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. (I'll edit this post in the morning and include the photo later.)

Wednesday 07.18.17 CrossFit
WOD
AMRAP 25 - Completion of movement and distance is a rep.
Row 750m
Run 800m
(Score Number of Reps)