Catch up with the latest workouts and announcements for CrossFit Sage.
More Events Coming!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Strength
5 x 3 Hang Power Clean
Climbing in weight.
WOD
3 rounds of:
400m Run
25 Kettle Bell Swings
More Events Coming!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Monday
WOD
21-15-9
Overhead Squat (95/65)
Toes to bar
Rest 5 min
15-12-9
Thrusters (95/65)
Pull-ups
Saturday - January 4th, 2020 - Functional Fitness Bootcamp Begins
Saturday - January 4th, 2020 - Post Holiday Party @ Great Raft Brewing! Food by Dillas.
We are at the end of the year and below will be posted our holiday schedule. Please take note of this, and we will be announcing during our class hours, too!
Tuesday - December 31st, 2019 - New Year’s Eve - All morning classes and last class of the day is 4PM
Wednesday - January 1st, 2020 - New Year’s Day - 10AM ONLY
Thursday - January 2nd, 2020 - BACK TO NORMAL
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
"New Year's Eve (12/31)"
For Time
31 Push Presses (75/55 lb)
31 Ring Rows
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row
Saturday - January 4th, 2020 - Functional Fitness Bootcamp Begins
Saturday - January 4th, 2020 - Post Holiday Party @ Great Raft Brewing! Food by Dillas.
We are at the end of the year and below will be posted our holiday schedule. Please take note of this, and we will be announcing during our class hours, too!
Tuesday - December 31st, 2019 - New Year’s Eve - All morning classes and last class of the day is 4PM
Wednesday - January 1st, 2020 - New Year’s Day - 10AM ONLY
Thursday - January 2nd, 2020 - BACK TO NORMAL
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
WOD
Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 50 -Foot Walking Lunges with KB/DB Farmer’s Carry (53/35)
Station 3 – 60 Double-Unders
Station 4 – 12 Burpee Box Jump-Overs
Saturday - January 4th, 2020 - Functional Fitness Bootcamp Begins
Saturday - January 4th, 2020 - Post Holiday Party @ Great Raft Brewing! Food by Dillas.
We are at the end of the year and below will be posted our holiday schedule. Please take note of this, and we will be announcing during our class hours, too!
Tuesday - December 24th, 2019 - Christmas Eve - 9AM ONLY!
Wednesday - December 25th, 2019 - Christmas Day - CLOSED
Thursday - December 26th, 2019 - Post Christmas - 9AM ONLY!
Friday - December 27th, 2019 - BACK TO NORMAL
Tuesday - December 31st, 2019 - New Year’s Eve - All morning classes and last class of the day is 4PM
Wednesday - January 1st, 2020 - New Year’s Day - 10AM ONLY
Thursday - January 2nd, 2020 - BACK TO NORMAL
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
EMOM15
Station 1 - 10 Strict Press 95/65
Station 2 - 15 Push Ups
Station 3 - 20 Ring Rows
Find a number of reps that can be maintained at each station.
Mandatory Mobility!
Saturday - January 4th, 2020 - Functional Fitness Bootcamp Begins
Saturday - January 4th, 2020 - Post Holiday Party @ Great Raft Brewing! Food by Dillas.
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
AMRAP14
3 Deadlifts 135/95
2 Power Cleans 135/95
1 Push Jerk 135/95
400m Run
Saturday - January 4th, 2020 - Functional Fitness Bootcamp Begins
Saturday - January 4th, 2020 - Post Holiday Party @ Great Raft Brewing! Food by Dillas.
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Strength
Back Squat
5 - 5 - 5 - 5 - 5
Same Weight for all working sets, around 81% of 1RM
WOD
3 Rounds for Quality
20 Weighted Step Ups
20 Weighted Reverse Lunges
20 Sumo KB Deadlifts
Saturday - January 4th, 2020 - Functional Fitness Bootcamp Begins
Saturday - January 4th, 2020 - Post Holiday Party @ Great Raft Brewing! Food by Dillas.
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
9 Snatches 95/65
9 Strict Pull Ups
6 Snatches 95/65
6 Strict Pull Ups
3 Snatches 95/65
3 Strict Pull Ups
-Rest 2 minutes
9 Clean and Jerks 135/95
9 Toes to Bar
6 Clean and Jerks 135/95
6 Toes to Bar
3 Clean and Jerks 135/95
3 Toes to Bar
30 Bar Facing Burpees
Saturday - January 4th, 2020 - Functional Fitness Bootcamp Begins
Saturday - January 4th, 2020 - Post Holiday Party @ Great Raft Brewing! Food by Dillas.
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Strength
EMOM 10
8 single leg kb deadlift
* moderate weight
* rotate legs each round
WOD
3 rounds of:
20 toes to bar
40 double unders
Saturday - January 4th, 2020 - Functional Fitness Bootcamp Begins
Saturday - January 10th, 2020 - Post Holiday Party @ Great Raft Brewing! Food by Dillas.
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
WDO
Teams of 2
AMRAP 20
10 burpee box jump overs
15 synchronized air squats
20 calories
*everything but the squats are split, one person working at a time.
Saturday - January 4th, 2020 - Functional Fitness Bootcamp Begins
Saturday - January 10th, 2020 - Post Holiday Party @ Great Raft Brewing! Food by Dillas.
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Strength
Clean Complex up to As Heavy As Possible
Clean from Floor
Clean from Knee
Clean from Hip
WOD
AMRAP14
50ft Farmers Carry
200m Run
10 Goblet Squat
12 DB/KB Snatch
Saturday - January 4th, 2020 - Functional Fitness Bootcamp Begins
Saturday - January 10th, 2020 - Post Holiday Party @ Great Raft Brewing! Food by Dillas.
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
AMRAP12
30 Double Unders (Scale to 60 Single Unders)
10 Burpees
5 Pull Ups
5 Dips
POST WOD - ROMWOD
Saturday - January 4th, 2020 - Functional Fitness Bootcamp Begins
Post Holiday Party - TBD!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
WOD
”CrossFit Total”
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Post Holiday Party - TBD!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Strength
Z-Press
5 - 5 - 5 - 5 - 5
@ Same weight (Moderate)
WOD
3 Rounds of:
AMRAP 5
15 Wall Balls
12 Hand Release Push Ups
500m/400m Row
Rest 2 minutes between each round.
Post Holiday Party - TBD!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Strength
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – 8 Deadlifts @ Moderate Weight
Station 2 – 24 Walking Lunges with Farmer’s Carry (Kettlebells)
WOD
4 Rounds for time of:
21 Russian Kettelbell Swings
7 Strict Pull Ups
400m Run
Thursday, November 28th - Thanksgiving - 9AM CLASS ONLY
Friday, November 29th - Black Friday - 830am, Noon, and 4pm CLASSES ONLY
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
WOD
“Power Bar”
AMRAP 12
9 hang power cleans 135/95
12 push-ups
15 deadlifts 135/95
Thursday, November 28th - Thanksgiving - 9AM CLASS ONLY
Friday, November 29th - Black Friday - 830am, Noon, and 4pm CLASSES ONLY
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Strength
Pause back squat
5 sets of 2
Pause at bottom for 3 sec every rep
WOD
10-20-30-40-50
Double Unders
Weighted Sit-ups 25/15
Thursday, November 28th - Thanksgiving - 9AM CLASS ONLY
Friday, November 29th - Black Friday - 830am, Noon, and 4pm CLASSES ONLY
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
WOD
“Jack”
AMRAP 20
10 Push Press 115/85
10 Kettlebell Swings 53/36
10 Box Jumps
Mandatory Mobility
ROMWOD after the workout.
Thursday, November 28th - Thanksgiving - 9AM CLASS ONLY
Friday, November 29th - Black Friday - 830am, Noon, and 4pm CLASSES ONLY
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Skill
Inversion Work for 15mins.
Handstand Push Ups Practice
Wall Walks
Handstand Walks
WOD
21-15-9
Handstand Push Ups
Ring Dips
V-Ups
Thursday, November 28th - Thanksgiving - 9AM CLASS ONLY
Friday, November 29th - Black Friday - 830am, Noon, and 4pm CLASSES ONLY
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Strength
3 - 3 - 3 - 3 - 3
Muscle Snatch
*Snatch work working on the turn over of the movement.
WOD
3 Rounds for time
15 Cal Row
12 Power Snatches 95/65
9 Burpees
