Catch up with the latest workouts and announcements for CrossFit Sage.
CrossFit Open - Friday Night Lights!
5PM EVERY WEEK
Friday, Feb. 22nd - ‘Murica
Friday, Feb. 29th - 80s
Friday, March 8th - Superhero Night
Friday, March 15th - ‘Good vs. Evil’
Friday, March 22nd - ‘Cult Movie/TV Show’
Write your scores on the board!
Strength
15 minutes to find a 3 Rep Max Thruster
WOD
21-15-9
Wall Balls
Push Ups
Sit-ups
CrossFit Open - Friday Night Lights!
5PM EVERY WEEK
Friday, Feb. 22nd - ‘Murica
Friday, Feb. 29th - 80s
Friday, March 8th - Superhero Night
Friday, March 15th - ‘Good vs. Evil’
Friday, March 22nd - ‘Cult Movie/TV Show’
Write your scores on the board!
WOD
3 Rounds
AMRAP5
10 Burpees
5 Pull Ups
5 Dips
Rest 2 minutes between rounds.
CrossFit Open - Friday Night Lights!
5PM EVERY WEEK
Friday, Feb. 22nd - ‘Murica
Friday, Feb. 29th - 80s
Friday, March 8th - Superhero Night
Friday, March 15th - ‘Good vs. Evil’
Friday, March 22nd - ‘Cult Movie/TV Show’
Write your scores on the board!
WOD/Strength
Deadlift
5 x 5 (Working Weight)
Lift Heavy
CrossFit Open - Friday Night Lights!
5PM EVERY WEEK
Friday, Feb. 22nd - ‘Murica
Friday, Feb. 29th - 80s
Friday, March 8th - Superhero Night
Friday, March 15th - ‘Good vs. Evil’
Friday, March 22nd - ‘Cult Movie/TV Show’
Write your scores on the board!
WOD - CrossFit Open 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb./85lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb./115lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb./145lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb./175lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb./205lb.
Stop at 20 minutes.
CrossFit Open - Friday Night Lights!
5PM EVERY WEEK
Friday, Feb. 22nd - ‘Murica
Friday, Feb. 29th - 80s
Friday, March 8th - Superhero Night
Friday, March 15th - ‘Good vs. Evil’
Friday, March 22nd - ‘Cult Movie/TV Show’
Write your scores on the board!
WOD
800m run
20 burpees
400m run
20 box jump overs
200m run
20 walking lunges
CrossFit Open - Friday Night Lights!
5PM EVERY WEEK
Friday, Feb. 22nd - ‘Murica
Friday, Feb. 29th - 80s
Friday, March 8th - Superhero Night
Friday, March 15th - ‘Good vs. Evil’
Friday, March 22nd - ‘Cult Movie/TV Show’
Write your scores on the board!
WOD
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell or Kettlebell Squats
Burpees
We are NOT doing Bar-Facing Burpees or the Max Effort Clean after the “Sprint”.
CrossFit Open - Friday Night Lights!
5PM EVERY WEEK
Friday, Feb. 22nd - ‘Murica
Friday, Feb. 29th - 80s
Friday, March 8th - Superhero Night
Friday, March 15th - ‘Good vs. Evil’
Friday, March 22nd - ‘Cult Movie/TV Show’
Write your scores on the board!
WOD - Annie
50-40-30-20-10
Double Unders
Sit Ups
Post WOD - 5mins of recovery Row/Bike
CrossFit Open - Friday Night Lights!
5PM EVERY WEEK
Friday, Feb. 22nd - ‘Murica
Friday, Feb. 29th - 80s
Friday, March 8th - Superhero Night
Friday, March 15th - ‘Good vs. Evil’
Friday, March 22nd - ‘Cult Movie/TV Show’
Write your scores on the board!
Strength
Find 3RM Push Press
WOD
Every 3 min for 5 rounds:
3 Shuttle Runs at 200ft
15 Kettle Bell Swings
10 Goblet Squats
CrossFit Open - Friday Night Lights!
5PM EVERY WEEK
Friday, Feb. 22nd - ‘Murica
Friday, Feb. 29th - 80s
Friday, March 8th - Superhero Night
Friday, March 15th - ‘Good vs. Evil’
Friday, March 22nd - ‘Cult Movie/TV Show’
Write your scores on the board!
WOD - Workout 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
CrossFit Open - Friday Night Lights!
5PM EVERY WEEK
Friday, Feb. 22nd - ‘Murica
Friday, Feb. 29th - 80s
Friday, March 8th - Superhero Night
Friday, March 15th - ‘Good vs. Evil’
Friday, March 22nd - ‘Cult Movie/TV Show’
Write your scores on the board!
Skill Day
On a 50-minute clock, with no rest between:
15 minutes of Handstand practice
- 1 attempts at skill every 1:30 seconds.
10 minutes of L-sit practice
- 1 attempt every 2 minutes.
5 minutes of Double-Unders
- 1 attempt every minute
20 minutes of Stretching (ROMWOD)
CrossFit Open - Friday Night Lights!
5PM EVERY WEEK
Friday, Feb. 22nd - ‘Murica
Friday, Feb. 29th - 80s
Friday, March 8th - Superhero Night
Friday, March 15th - ‘Good vs. Evil’
Friday, March 22nd - ‘Cult Movie/TV Show’
Write your scores on the board!
Strength
Farmer's Carry - Heavy
200ft x 5
Rest as needed.
WOD
EMOM15
10 Lateral Jumps Over KB
10 Heavy Russian KB Swings
CrossFit Open - Friday Night Lights!
5PM EVERY WEEK
Friday, Feb. 22nd - ‘Murica
Friday, Feb. 29th - 80s
Friday, March 8th - Superhero Night
Friday, March 15th - ‘Good vs. Evil’
Friday, March 22nd - ‘Cult Movie/TV Show’
Write your scores on the board!
WOD
3 Rounds for time:
20 Push Press
20 Left Arm High Pull
20 Right Arm High Pull
1000m Row
CrossFit Open - Friday Night Lights!
Friday, Feb. 22nd
Friday, Feb. 29th
Friday, March 8th
Friday, March 15th
Friday, March 22nd
Write your scores on the board!
EMOM12
3 x Back Squat
10 minutes of Strict "Cindy"
AMRAP10
5 Pull Ups
10 Push Ups
15 Air Squats
CrossFit Open - Friday Night Lights!
Friday, Feb. 22nd
Friday, Feb. 29th
Friday, March 8th
Friday, March 15th
Friday, March 22nd
Write your scores on the board!
WOD
AMRAP15
15 Thrusters 75/55
15 Burpees
Thursday Feb. 14 - Closed for Valentine’s Day (Spend time with loved ones and friends!)
Write your scores on the board!
We are closed - spend time with loved ones and/or friends!
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
Thursday Feb. 14 - Closed for Valentine’s Day (Spend time with loved ones and friends!)
Write your scores on the board!
Strength
Build to a Heavy Single of this Power Snatch Complex in 12 min:
Power Snatch + Low Hang PS + High Hang PS
WOD
12 min 3 Up Ladder
Pull-ups
Box jumps
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
Thursday Feb. 14 - Closed for Valentine’s Day (Spend time with loved ones and friends!)
Write your scores on the board!
Corework:
AMRAP 10
20 v ups
20 Russian twists
20 bird dogs
WOD
For time:
800m run
10 med ball cleans
10 push-ups
400 m run
20 med ball cleans
20 push-ups
200m run
30 med ball cleans
30 push-ups
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
Thursday Feb. 14 - Closed for Valentine’s Day (Spend time with loved ones and friends!)
Write your scores on the board!
Strength
Back Squat 5 x 5
WOD
5 Rounds
50 Double Unders
15 Power Cleans 115/85
*rest 1 min
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
Write your scores on the board!
Strength
Find a heavy Thruster
WOD
Every 2 minutes for 16minutes
Alternate between
5 Bent Over / Pendlay Row
and
5 Strict Press
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
Write your scores on the board!
10 minutes for quality
10 Body Weight Split Squat (each leg)
10 Alternating Dead Bugs
5 Ring Fallouts or Barbell Rollouts
10 Alternating Groiners
10 Cat / Camel / Child's Pose
AMRAMP10
35 Double Unders
7 R arm KB Clean
7 L arm KB Clean
