Calendar of Events

April 1st through April 5th - Fitness for FREE!
Bring friends, family, and/or loved ones to experience the community that is CrossFit Sage. We are waiving all drop-in fees for the week, and encourage everyone to invite others to see what we are all about!

Want to pre-order our newest shirt design? Follow the following link to order before April 14th!
https://radtintandgraphics.com/product/cfs/

Saturday April 13th - Food Get Together - More details, soon!

Write your scores on the board!

Wednesday 04.03.19 CrossFit

Strength
4 x 10 Back Squat
Moderate weight, same # for all sets.

WOD
Partner workout:
50 Box Jump Overs
50 Calories
50 Pull-ups or Ring Rows

Calendar of Events

April 1st through April 5th - Fitness for FREE!
Bring friends, family, and/or loved ones to experience the community that is CrossFit Sage. We are waiving all drop-in fees for the week, and encourage everyone to invite others to see what we are all about!

We are working on the details for a community event.

New designs for pre-order t-shirts will be posted soon!

Write your scores on the board!

Tuesday 04.02.19 CrossFit

WOD
4 rounds for time:
20 Plate G2O
20 Plate OH Lunges
20 Weighted Sit-Ups

Calendar of Events

April 1st through April 5th - Fitness for FREE!
Bring friends, family, and/or loved ones to experience the community that is CrossFit Sage. We are waiving all drop-in fees for the week, and encourage everyone to invite others to see what we are all about!

We are working on the details for a community event.

New designs for pre-order t-shirts will be posted soon!

Write your scores on the board!

Monday 04.01.19 CrossFit

Strength
EMOM 12
5 Single Arm Strict Press
(Half the rounds on one arm, half the other)

WOD
20-15-10-5
Burpees
KBS
*200M Run after each round.

Calendar of Events

April 1st through April 5th - Fitness for FREE!
Bring friends, family, and/or loved ones to experience the community that is CrossFit Sage. We are waiving all drop-in fees for the week, and encourage everyone to invite others to see what we are all about!

We are working on the details for a community event.

New designs for pre-order t-shirts will be posted soon!

Write your scores on the board!

Friday 03.29.19 CrossFit

Strength
Deadlift (Heavy)
5 x 5 - Building up in weight!
Rest 3-5 minutes between sets.

Calendar of Events

April 1st through April 5th - Fitness for FREE!
Bring friends, family, and/or loved ones to experience the community that is CrossFit Sage. We are waiving all drop-in fees for the week, and encourage everyone to invite others to see what we are all about!

We are working on the details for a community event.

New designs for pre-order t-shirts will be posted soon!

Write your scores on the board!

Thurssday 03.28.19 CrossFit

WOD
Every 10 minutes for 30 minutes. (3 rounds - earn your rest!)
30 Calories
800m Run
50 Double Unders

Calendar of Events

April 1st through April 5th - Fitness for FREE!
Bring friends, family, and/or loved ones to experience the community that is CrossFit Sage. We are waiving all drop-in fees for the week, and encourage everyone to invite others to see what we are all about!

We are working on the details for a community event.

New designs for pre-order t-shirts will be posted soon!

Write your scores on the board!

Wednesday 03.27.19 CrossFit

Strength
Bench Press
5 x 5 w/ same weight

WOD
4 Rounds for time
12 Dips
12 Push Ups
12 Toes to Bar

Calendar of Events

April 1st through April 5th - Fitness for FREE!
Bring friends, family, and/or loved ones to experience the community that is CrossFit Sage. We are waiving all drop-in fees for the week, and encourage everyone to invite others to see what we are all about!

We are working on the details for a community event.

New designs for pre-order t-shirts will be posted soon!

Write your scores on the board!

Tuesday 03.26.19 CrossFit

Strength
EMOM12
Power Clean
Every two sets add weight.

WOD
3 Rounds for Quality
10 sec Standing Straight Leg Hold (each leg)
10 Lemon Squeeze
10 sec L Hang or Active Hang
10 Good Morning (moderate weight)
20 sec Samson Stretch (each leg)

Calendar of Events

We are working on the details for a community event.
New designs for pre-order t-shirts will be posted soon!

Write your scores on the board!

Monday 03.25.19 CrossFit

Strength
Backsquat
5 x 5 w/ 2 sec decent and 2 sec pause at bottom.

WOD
AMRAP12
3 Z-Press
6 Strict Pull-Ups
12 Alternating Cossack Squats w/ KB

Calendar of Events

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!

Friday 03.22.19 CrossFit

Workout 19.5
33-27-21-15-9 reps for time of:
95-lb./65-lb. Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

Calendar of Events

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!

Thursday 03.21.19 CrossFit

WOD
400m x 5

Rest 2 min between each interval.

Calendar of Events

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!

Wednesday 03.20.19 CrossFit

EMOM 10
5 Chin Ups

WOD
“Grace”
30 Power Clean and Jerks for time

Calendar of Events

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!

Tuesday 03.19.19 CrossFit

WOD
With a partner, complete:
100 Calories
100 Burpee Box Jumps

Time cap: 25 min

Calendar of Events

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!

Monday 03.18.19 CrossFit

Strength
Front squat
Find heavy single

WOD
AMRAP 12
5 strict pull-ups
10 deadlifts
10 front squats
95/65#

Calendar of Events

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’

We will be closed Saturday, March 16th!
Your coaches Taylor and Mark are competing at
2019 AGF Shreveport BJJ Championships.

Write your scores on the board!

Friday 03.14.19 CrossFit

Open Workout 19.4

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb.
Women snatch 65lb.

Time cap: 12 minutes

Calendar of Events

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’

We will be closed Saturday, March 16th!
Your coaches Taylor and Mark are competing at
2019 AGF Shreveport BJJ Championships.

Write your scores on the board!

Thursday 03.13.19 CrossFit

Strength
Clean and Jerk
5x3

WOD
Death by Burpees

Calendar of Events

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’

We will be closed Saturday, March 16th!
Your coaches Taylor and Mark are competing at
2019 AGF Shreveport BJJ Championships.

Write your scores on the board!

Wednesday 03.13.19 CrossFit

For time:
800M Run
25 Pull-ups
25 Dips
25 Wall Balls
800M Run

Calendar of Events

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!

Tuesday 03.12.19 CrossFit

Ab Chipper
50 V Ups
50 Russian Twists
25 Around the Worlds

EMOM20
Even: 5 Push Press
Odd: 30 double unders

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!

Monday 03.11.19 CrossFit

Strength
Snatch + Hang Snatch x 5

AMRAP15
15 Calories
12 American Kettlebell Swings
9 Burpees

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!

Friday 03.08.19 CrossFit

CrossFit Games Open 19.3
WOD
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box
Time cap: 10 minutes

Calendar of Events

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!

Thursday 03.07.19 CrossFit

WOD
Tabata Row
Rest 1 minute.
Tabata Kettlebell Swings
Rest 1 minute.
Tabata Double Unders
Rest 1 minute.
Tabata Box Step Ups

Complete a full station of Tabata before rotating to the next station.

We support #momgym and this is a great mini-doc on postpartum.