Catch up with the latest workouts and announcements for CrossFit Sage.
12.15.18 Naughty Or Nice - Toy Drive (Facebook Event)
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Snatch Complex
5 x Power + Hang + Hi Hang
WOD
3 rounds
In a 4 min window, complete:
400m run
AMRAP Cindy in remaining time
Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
*rest 2 min
Order at the Front Desk!
12.15.18 Naughty Or Nice - Toy Drive (Facebook Event)
Write your scores on the board!
WOD
AMRAP 15
30 Double Unders
15 Power Cleans
30 Double Unders
10 Toes to Bar
12.15.18 Naughty Or Nice - Toy Drive (Facebook Event)
Write your scores on the board!
WOD
5 rounds of:
20 Calories
12 Burpees
10 KB Deadlift (2 Bells)
12.15.18 Naughty Or Nice - Toy Drive (Facebook Event)
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Strength
Overhead Holds
5 x 1 minute
WOD
5 Rounds
Run 400M
Rest 2 minutes between rounds.
12.15.18 Naughty Or Nice - Toy Drive (Facebook Event)
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15 Minutes for Quality
15 1 Arm Russian KB Swings (each arm)
10 Sumo Inchworms
10 1 Arm KB Front Rack Squat (each arm)
10 Lateral Leg Swings
then
10 Minutes for Quality
Glute Bridges w/ 3 Sec Pause
Curl Up (Slow Sit Up)
Add 2 Reps every round for every movement.
Round 1 - 2, 2
Round 2 - 4, 4
Round 3 - 6, 6 etc...
12.15.18 Naughty Or Nice - Toy Drive (Facebook Event)
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Strength
Thruster
5 - 5 - 5 - 5 - 5
WOD
4 Rounds for time
10 Hang Cleans
20 Push Ups
Should be a sprint, cleans light enough to do nearly unbroken.
12.15.18 Naughty Or Nice - Toy Drive (Facebook Event)
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Partner WOD
AMRAP20
25 Mountain Climbers
20 Kettlebell Swings
15 Wall Balls
10 Alternating Reverse Lunges
5 Toes to Bar
One Partner completes a station, the other begins the next after completion of reps.
12.15.18 Naughty Or Nice - Toy Drive (Facebook Event)
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Deadlift
5 - 5 - 5 - 5 - 5
21-15-9
Left Arm KB Snatches
Right Arm KB Snatches
Pull Ups
12.15.18 Naughty Or Nice - Toy Drive (Facebook Event)
Write your scores on the board!
WOD
AMRAP 20
Teams of 2
400m Run Together
30 Toes to Bar (split reps)
12.15.18 Naughty Or Nice - Toy Drive (Facebook Event)
Write your scores on the board!
Strength
Find a Heavy Push Press
WOD
“Jackie, but with burpees”
1000m row
50 Thrusters w/ empty bar
30 Burpees
More Events to be added soon.
We will be doing a toy drive the month of December. Details coming!
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For 15 min, cycle this sequence:
Max strict pull-ups (can be banded)
200FT farmers carry
Max pushups
200FT farmers carry
*every time you break from either pull-ups or pushups you carry
More Events to be added soon.
We will be doing a toy drive the month of December. Details coming!
Write your scores on the board!
Strength
EMOM 10
3 Back Squats
WOD
4 rounds for time:
25 Russian Kettlebell Swings
25 Sit-ups
250M Row
More Events to be added soon.
We will be doing a toy drive the month of December. Details coming!
Write your scores on the board!
Strength
Find a Heavy Power Clean
WOD
AMRAP 12
5 Deadlifts
5 Hang Power Cleans
5 Shoulder to 0verhead
200m Run
So it's been one year! Wow. In lots of ways it feels like it flew by so quickly, but at the same time I feel like CrossFit Sage has been here for much longer. As a community of people we've already done so much together, and made the past 12 months some for the books.
First and foremost, I owe my most sincere thanks to Mark Flentge. He has totally dedicated his life this last year to making this gym the best it can be, and continues to help me fine tune and expand the vision. Mark is one of the hardest working people I have the pleasure of knowing, and as you all know an amazing coach as well. Thanks for trusting me brother, lets keep it going.
Second, I'm thankful for every single person inside the walls of this gym. Especially the folks who followed me from the beginning. I appreciate your faith in this gym, and I hope it continues to be as good for you as you are for it. You all trust myself and Mark to train you, and you make one heck of a gym family. I couldn't ask for a more hardworking, driven group of people. I know this next year we will all see amazing PRs and plenty of new faces.
Finally, thank you to my wife Emma and baby Sage for sticking by me through this entire process! My whole family is the driving force behind this endeavor, and their continued support is the only way I make it happen everyday.
Here's to another incredible year, and many more beyond that!
Taylor Fargerson
11.17.18 Flentge Strength - USAW Louisiana State Championship 2018 9AM - 5PM
Will add livestream link to FB and Here. (@ Mandeville, LA)
11.17.18 One Year Anniversary Party! 12PM - 4PM (@ CrossFit Sage)
More Events to be added soon.
Write your scores on the board!
Strength
5 x 3 Overhead Squat
WOD
40 Calories
40 Weighted Walking Lunge
40 Sit-ups
40 Pull-ups
11.17.18 Flentge Strength - USAW Louisiana State Championship 2018 9AM - 5PM
Will add livestream link to FB and Here. (@ Mandeville, LA)
11.17.18 One Year Anniversary Party! 12PM - 4PM (@ CrossFit Sage)
More Events to be added soon.
Write your scores on the board!
Strength
Bench Press
5x5
WOD
3 rounds
400m Run
21 Sumo Deadlift High Pull
12 Burpee Over Bar
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
Midline Work
50 Leg Raises
50 Around the Worlds
Accumulate 2 minutes of Planks
WOD
Teams of 2
15min AMRAP
Sled Drag 200ft
Farmers Hold
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
We are back to normal schedule folks!
Strength
5x2 Clean and Jerk
WOD
4 rounds:
1 min Calories
1 min Double Unders
1 min Goblet Squats
1 min REST
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
We will only have classes at 930AM, Noon, and 5PM!
Write your scores on the board!
HERO WOD
“21 guns”
AMRAP 21
400m run
21 Push-ups
21 Box jumps
15 Burpees
9 Pull-ups
NSFW Language in video above.
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
Strength
Squat
5 - 5 - 5 - 5 - 5
WOD
3 Rounds
30 Med Ball Cleans
20 Overhead Med Ball Lunge
10 Lateral Box Step Overs w/ Med Ball
