Calendar of Events
We have punch cards ripe for the picking • 10 classes for $100 • NO CONTRACT!
Write your scores on the board!
Wednesday 01.09.19 CrossFit
4 Rounds for time:
30 KBS
30 Goblet Squat
400m Run
Blog
Catch up with the latest workouts and announcements for CrossFit Sage.
Calendar of Events
We have punch cards ripe for the picking • 10 classes for $100 • NO CONTRACT!
Write your scores on the board!
Tuesday 01.08.19 CrossFit
Skill Work
Kipping
Strength
Movement for quality
30 Strict Pull Ups
WOD
Row 2k
Calendar of Events
We have punch cards ripe for the picking • 10 classes for $100 • NO CONTRACT!
Write your scores on the board!
Monday 01.07.19 CrossFit
Strength
Tempo Squat 3 sec down
5 x 5 *Increase weight
WOD
AMRAP 12
100ft One Arm Overhead Carry
*Switch at 50ft
15 Wall Balls
40 Double Unders
Calendar of Events
Saturday Jan. 5th - Post Holiday Party at PizzaRev!
We have punch cards ripe for the picking • 10 classes for $100 • NO CONTRACT!
Write your scores on the board!
Friday 01.04.19 CrossFit
Tabata Intervals
8 Intervals of 20sec work & 10sec rest
Calories
Double Unders
V Ups
Push Press
Rest 1 minute between each interval.
Calendar of Events
Saturday Jan. 5th - Post Holiday Party at PizzaRev!
We have punch cards ripe for the picking • 10 classes for $100 • NO CONTRACT!
Write your scores on the board!
Thursday 01.03.19 CrossFit
WOD
3 Rounds for time:
200m Farmers Carry
20 Burpees
10 Box Jumps
Calendar of Events
Saturday Jan. 5th - Post Holiday Party at PizzaRev!
We have punch cards ripe for the picking • 10 classes for $100 • NO CONTRACT!
Write your scores on the board!
Wednesday 01.02.19 CrossFit
Strength
Find a 3RM Deadlift in 15 Minutes
WOD
30-20-10
Wall Balls
Toes 2 Bar
Calendar of Events & Happy New Year!
Below is the holiday schedule.
Dec. 31 - 9am and 12noon class
Jan. 1 - 9am and 12noon class
Jan. 2 - Resume normal class schedule
More events coming in the New Year!
Saturday Jan. 5th - Post Holiday Party!
We have punch cards ripe for the picking • 10 classes for $100 • NO CONTRACT!
Write your scores on the board!
Monday 12.31.18 CrossFit
Partner WOD
12 Minutes of work.
Max Thrusters
*Partner Holds a Plank
Calendar of Events & Merry Christmas!
Below is the holiday schedule.
Dec. 27 - Resume normal schedule
Dec. 31 - 9am and 12noon class
Jan. 1 - 9am and 12noon class
Jan. 2 - Resume normal class schedule
More events coming in the New Year!
We have punch cards ripe for the picking • 10 classes for $100 • NO CONTRACT!
Write your scores on the board!
Thursday 12.27.18 CrossFit
“Stocking Stuffer”
4 Rounds
15 Burpees
20 Sit Ups
25 Air Squats
Calendar of Events & Merry Christmas!
Below is the holiday schedule.
Dec. 24 and 25 - CLOSED
Dec. 26 - OPEN GYM 9am-11am
Dec. 27 - Resume normal schedule
Dec. 31 - 9am and 12noon class
Jan. 1 - 9am and 12noon class
Jan. 2 - Resume normal class schedule
More events coming in the New Year!
Write your scores on the board!
Friday 12.21.18 CrossFit
WOD
4 rounds:
200m Run
15 Goblet Squats
15 Ring Rows
Calendar of Events!
More events coming in the New Year!
Write your scores on the board!
Thursday 12.20.18 CrossFit
21-15-9
Deadlift 185/125
Pushups
Calendar of Events!
More events coming in the New Year!
Write your scores on the board!
Wednesday 12.19.18 CrossFit
Strength
5 x 2 Back Squat
WOD
For time:
50 Double Unders
25 Toes to Bar
50 Double Unders
25 Toes to Bar
Calendar of Events!
More events coming in the New Year!
Write your scores on the board!
Tuesday 12.18.18 CrossFit
Strength
5 x 3 Full Snatch
WOD
AMRAP 12 (2 Up ladder)
Kb/dB snatch
Box jumps
*split reps of snatch evenly between arms
Calendar of Events!
More events coming in the New Year!
Write your scores on the board!
Monday 12.17.18 CrossFit
10-9-8-7-6-5-4-3-2-1
Power Clean and Jerks 95/65
Burpees
Calendar of Events!
12.15.18 Naughty Or Nice - Toy Drive (Facebook Event)
Write your scores on the board!
Friday 12.14.18 CrossFit
Partner WOD
Row as far as you can in 20 min.
One person rows, other person holds 2 KB in front rack.
Calendar of Events!
12.15.18 Naughty Or Nice - Toy Drive (Facebook Event)
Write your scores on the board!
Thursday 12.13.18 CrossFit
WOD
50 KB Swings
50 Box Jumps
50 Rings Rows
50 Sit-ups
* every 3 min, run 200M.
**Time cap 21 min
Calendar of Events!
12.15.18 Naughty Or Nice - Toy Drive (Facebook Event)
Write your scores on the board!
Wednesday 12.12.18 CrossFit
Strength
Push Press
5 x 5
WOD
AMRAP 10
40 Double Unders
10 Burpees
Calendar of Events!
12.15.18 Naughty Or Nice - Toy Drive (Facebook Event)
Write your scores on the board!
Tuesday 12.11.18 CrossFit
Midline Work
3x max effort plank
(Go for as long as possible, repeat 3 times)
WOD
Teams of 2
40-30-20-10
Wall Balls
Deadlifts (155/105)
Calendar of Events!
12.15.18 Naughty Or Nice - Toy Drive (Facebook Event)
Write your scores on the board!
Monday 12.10.18 CrossFit
Strength
3 x 10 Back Squat
Ascending
WOD
3 rounds:
400m Run
30 Push-ups
10 Pull-ups
Calendar of Events!
12.15.18 Naughty Or Nice - Toy Drive (Facebook Event)
Write your scores on the board!
Friday 12.07.18 CrossFit
Strength
Find a Heavy Single Deadlift
WOD
5 rounds
10 Dumbbell/KB Strict Press
15 Calories
20 Sit-ups
Calendar of Events!
12.15.18 Naughty Or Nice - Toy Drive (Facebook Event)
Write your scores on the board!
Thursday 12.06.18 CrossFit
Midline Work
Accumulate 2 Minutes of L-Sit
then
40 V Ups
40 Russian Twists
40 Sit Ups
WOD
30 - 20 - 10
Kettlebell Swings
Box Jumps