Calendar of Events

Saturday, May 11th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Tuesday 05.01.19 CrossFit

WOD
4 rounds for time:
400m run
20 push-ups (ring pushups for those who can)

20 sit-ups (weighted if possible)

Calendar of Events

Saturday, May 11th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Tuesday 04.30.19 CrossFit

Strength
Every 1:30 for 12 min
Do a set of 5 Deadlifts. Climb every set.

WOD
18-15-12
Power Cleans 135/95
Calories

Calendar of Events

Saturday, May 11th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Monday 04.29.19 CrossFit

Find a max of the complex:
Push press+Push jerk+Split jerk

AMRAP 12
10 Front squats (from floor)
10 Bar Over Burpees
10 Pull-ups

Rx 115/75

Calendar of Events

Saturday, May 11th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Friday 04.26.19 CrossFit

WOD
3 rounds for time of:
500m Row
100 Double-unders
20 Thrusters

Calendar of Events

Saturday, May 11th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Thursday 04.25.19 CrossFit

Strength
Snatch Complex
Every 90 secs for 12 minutes.
Power Snatch, Hang Full Snatch and Overhead Squat

WOD
3 Rounds for Quality
10 Lateral Banded Step Overs
10 Alternating Cossacks
10 Russian Kettle Bell Swings

Calendar of Events

Saturday, May 11th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Wednesday 04.24.19 CrossFit

Skill Work for 10 minutes.
Handstand Holds
*Scale to Overhead Holds.

3 Rounds
400m Row
10 Burpee over Rower
20 Overhead Lunge

Calendar of Events

Saturday, May 11th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Tuesday 04.22.19 CrossFit

Cindy
AMRAP20
5 Pull Ups
10 Push Ups
15 Air Squats

Calendar of Events

Saturday, May 11th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Monday 04.21.19 CrossFit

Strength
6 x 3 Back Squat
Climbing up in weight.

WOD
4 Rounds
200m Run
5 Power Cleans
5 Thrusters
5 Shoulder to Overheads

Calendar of Events

Friday, April 19th - 10AM Good Friday Workout! - This is the only class for the day.
Saturday, May 11th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Friday 04.19.19 CrossFit

Partner WOD - One person works at a time, split reps!
2 Rounds for time:
1000m Row
30 Pull-Ups
60 KB Goblet Hold Push Press
1000m Row
30 Toes to Bar
60 Reverse Lunge with Goblet Hold

Calendar of Events

Saturday, May 11th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Thursday 04.18.19 CrossFit

Skill work for 10 minutes.
Jump Rope/Double Unders

WOD
4 Rounds:
1:00 - Box Jumps or Step Ups
1:00 - Alternating KB Snatch
1:00 - Jump Rope
1:00 - Rest

Calendar of Events

Working on setting up a few events soon!

Write your scores on the board!

Wednesday 04.17.19 CrossFit

WOD
CrossFit Total
Sum of the Best of Each Lift (3 attempts at each movement.)
Back Squat
Shoulder Press
Deadlift

Calendar of Events

Working on setting up a few events soon!

Write your scores on the board!

Tuesday 04.16.19 CrossFit

Strength
3 x 10 Romanian Deadlifts
3 x 15 Sumo Deadlifts
Superset movements and use same weight.

WOD
4 Rounds for Quality
10 Curl Up
12 Lemon Squeezes
15 1 Arm Russian Kettle Bell Swings (each arm)

Calendar of Events

Working on setting up a few events soon!

Write your scores on the board!

Monday 04.15.19 CrossFit

WOD
400m Run
40 Front Rack Lunges
400m Run
30 Push Press w/ Barbell
400m Run
20 Front Rack Step Ups
400m Run
10 Strict Pull Ups

Calendar of Events

New Merch!
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 - Great Raft Social! - We will be hosting a get together at Great Raft Brewery, let’s eat, drink, and enjoy the company of others outside of the gym walls. Below is a link to the event on Facebook.
https://www.facebook.com/events/2006383642997236/

Write your scores on the board!

Friday 04.12.19 CrossFit

Strength
Bench Press
5x5 climbing

WOD
12-9-6-9-12
Power Cleans
Calories

Calendar of Events

New Merch!
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 - Great Raft Social! - We will be hosting a get together at Great Raft Brewery, let’s eat, drink, and enjoy the company of others outside of the gym walls. Below is a link to the event on Facebook.
https://www.facebook.com/events/2006383642997236/

Write your scores on the board!

Thursday 04.11.19 CrossFit

Strength
Snatch complex for 12 min
Power + Full hang Snatch
Find a heavy “single” of the complex.

Partner WOD
“Randy” (75 Power Snatches)
Then Row 2K
Split reps and distance.

Calendar of Events

New Merch!
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 - Great Raft Social! - We will be hosting a get together at Great Raft Brewery, let’s eat, drink, and enjoy the company of others outside of the gym walls. Below is a link to the event on Facebook.
https://www.facebook.com/events/2006383642997236/

Write your scores on the board!

Tuesday 04.10.19 CrossFit

Strength
5x5 Deadlift
Complete set every 2 min. Climbing.

WOD
Modified BEEP test
EMOM til failure
5 Thrusters (75/55)
5 Pull-ups
5 Burpees

Calendar of Events

New Merch!
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 - Great Raft Social! - We will be hosting a get together at Great Raft Brewery, let’s eat, drink, and enjoy the company of others outside of the gym walls. Below is a link to the event on Facebook.
https://www.facebook.com/events/2006383642997236/

Write your scores on the board!

Tuesday 04.09.19 CrossFit

Strength
5x5 Strict Press
Complete set every 2 min. If you max, then finish sets at 85%.

WOD
10-20-30-20-10
Weighted Sit-ups
Double Unders
200M Run each round

Calendar of Events

New Merch!
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 - Great Raft Social! - We will be hosting a get together at Great Raft Brewery, let’s eat, drink, and enjoy the company of others outside of the gym walls. Below is a link to the event on Facebook.
https://www.facebook.com/events/2006383642997236/

Write your scores on the board!

Monday 04.08.19 CrossFit

Strength
5x5 Front Squat
Complete set every 2 min. Climbing!

WOD
4 rounds of:
15 Calories
10 Burpee Box Jumps
15 Pull 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!

New Merch!
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 - Great Raft Social! - We will be hosting a get together at Great Raft Brewery, let’s eat, drink, and enjoy the company of others outside of the gym walls. Below is a link to the event on Facebook.
https://www.facebook.com/events/2006383642997236/

Write your scores on the board!

Friday 04.05.19 CrossFit

WOD
TABATA Intervals
Double Unders
Sumo Deadlift High Pulls
Push Press
Calories

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!

Thursday 04.04.19 CrossFit

Strength
400m Farmer’s Carry

WOD
21-15-9
Push Ups
Wall Balls