CrossFit Saga

Happy 21st Birthday to this stud right here @_theofficialkekoa!! #sagastrong THURSDAY SKILL/STRENGTH... 3 Position Clean (High Hang + Hang + Floor) (7x1) WOD For Time : 30 Burpees 100 Double Unders 5 Rope Climbs Rest 3 mins For Time: 50 GHD's 100 Double Unders 25 C2B Rest 3 mins For Time: 30 Cal. Row 100 Double Unders 40 HSPU

@roxy__mitchell looking smooth on today’s complex!! #sagastrong WEDNESDAY Accessory Warmup... 5 min assault bike -then- 3 rounds 10 dumbbell bench light/moderate 10 dumbbell Clean light/moderate 1:00 side plank R/L Skill/Strength Deadlift (6x6@70%) Shoulder Press (6x6 @70%) WOD For Time: 10-8-6-4-2 Power Snatch (155/105) Bar Muscle Ups

Congrats to our 1st place winners!! The Hungry Hungry Hippos took it down!! Great job ladies!! #sagastrong MONDAY SKILL/STRENGTH... Front Squat (6x6@70%) Bench Press (6x6@70%) WOD Metcon (3 Rounds for time) For Time: 30 C2B 30 T2B 30/20 Cal. Assault Bike rest 5 mins , 3rds CORE/STABILITY Accumulate 5 min Plank (elbows) Accumulate 5 min Dang Hang (Bar) Accessory Work: 4 rds 15 Strict Ring Dip 15 Glute Ham Raises

Hope you all had a Happy 4th! See you all in the gym tomorrow! #sagastrong THURSDAY Skill... 20:00 for quality 500m Row 10 Single arm Press R/L light 10 upright Row R/L light 20 Cossack Squat 25cal Bike Deadlift (5x8@65%) WOD Metcon (Time) 7 rds 4 Squat Snatch (135/95) 18 Bar Facing Burpees

Before all of the festivities tomorrow, make sure to hit the 8am or 9am workout. We will be closed the rest of the day to enjoy with our friends and family! Regular hours on Thursday! #sagastrong WEDNESDAY Team Holleyman... Teams of 2 with 1:1 ratio or hit it solo! 30 rounds: 5 wall balls, 3 handstand push-ups, 1 power clean @225/155LBS

This is what it’s all about!! @tinker_jules not giving up and finally accomplishing her rope climb after her 3rd attempt! Great work!! See you all tomorrow!! Please note, we will not be having the Noon class this week. Sorry for the inconvenience. #sagastrong MONDAY SKILL/STRENGTH... Front Squat (5x8@65%) Bench Press (5x8@65%) WOD For Time: 50 HSPU 40 T2B 30 Power Snatch (95/65) 20 Bar Facing Burpees 5 Rope Climbs

#TBT to the early days of @the__real_benihana!! It’s crazy to think about the progress he’s made over the last few years!! He’s not where he wants to be, but way closer than he once was! That’s what it’s all about! Make sure to wish him a Happy Birthday if you happen to make it to the 5:30am class!! #sagastrong #bettereveryday FRIDAY WOD... 4 rds 7 Squat Cleans (225/155) 14 Bar Facing Burpees 21 Wall Balls (30/20) rest 3 mins b/t rds CORE/STABILITY Accumulate 5 mins of plank hold * Elbows *

@jay_hov21 with an easy warmup rep! Let’s get in there tomorrow for another solid day in the gym!! #sagastrong THURSDAY SKILL/STRENGTH... 3 Position Clean (High Hang + Hang + Floor) (7x1) work up to a heavy set in 7 sets WOD For Time: 40 T2B 200 Double Unders 40 T2B ACCESSORY WOD Tabata Row (20 Rounds) Record total distance rowed (20s On/10s Off)

Row Tuesday!! #sagastrong TUESDAY WOD... Row Interval 1000m 4x250m (What's Rich Doing) (Time) Row 2 rounds 1000m 4x250m :30 rest between reps 2:00 rest between rounds Rest :30 after the 1000m and after the first three 250m. After the fourth 250m rest 2:00. Then repeat for the 2nd round. SKILL/STRENGTH Power Clean + Push Jerk (7x2 @75-85%) Clean Pull (5x3 @105%)

Happy Birthday to @jbvalles24!! If you see her tomorrow at 7:30pm, don’t forget to wish her Happy Birthday!! #sagastrong MONDAY SKILL/STRENGTH... Bench Press (4x10@60%) WOD For Time: 50 GHDs 30 Burpee Box Jump Overs (30/24) 10 Squat Snatch (135/95) Rest 10 mins 50 GHDs 30 HSPU 10 Squat Cleans (185/125)

See you all tomorrow for Hump Day!! #sagastrong WEDNESDAY SKILL/STRENGTH... Shoulder Press (3x12 @55%) WOD Teams of 2 for time: 100 Bench Press (155/95) 100 Pull Ups 80 Bench Press (155/95) 80 Pull ups * Split reps as needed * Core / Stability Durante Core! 5 rds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 Sec. Hollow Hold

@dennis_2_society moving that big weight!! #sagastrong TUESDAY Skill/Strength... Power Clean + Push Jerk + Split Jerk 5 sets: 1 Power Clean + 1 push jerk + 1 Split Jerk Use 75% of power Clean Clean Pull (5x3 @105%) WOD For Time: 10 Legless Rope Climbs 60 Burpee Box Jump Overs (24/20) 20 Front Squats (185/125)

Guess who’s back??!! See you all bright and early tomorrow. Remember, never miss a Monday!! #sagastrong #redshirtera #reindeergames #thechamp MONDAY SKILL/STRENGTH... Front Squat (3x12@55%) WOD Metcon (3 Rounds for time) 3 rds 40 Cal. Assault Bike 10 Power Snatch (155/105) - rest 4 mins b/t rds - Core / Stability Accumulate 5 min Plank (elbows) Accumulate 5 min Dang Hang (Bar)

Sled Pushes!! See you all tomorrow!! #sagastrong FRIDAY WOD... 8 min Amrap 50m Sled Push (3x45/2x45) 15 Air Squats Rest 5 Minutes 8 min Amrap 50m Sled Pull(3x45/2x45) 15 Push Ups Core / Stability Accumulate 5 mins of plank hold * Elbows * Accessory Work 3 rds 15 Bent Over Rows 15 Glute Ham Raise 15 Strict Chin Ups

Make sure to sign up for our Saga Dodger Day on Aug 5th against the Astros. Tickets are $30!! Sign up sheet at the gym! #sagastrong THURSDAY WOD... 10 Rounds for time 10 x300m Sprint! - rest 3 mins b/t sets - SKILL/STRENGTH 3 Position Snatch (High Hang + Hang + Floor) (What's Rich Doing) (Heavy 3 position) Power! Core / Stability 5 rds 1 min Hang 1 min Handstand hold - rest as needed b/t sets -

Big Happy Birthday to @asouuuupppp!! She comes in everyday with a smile on her face ready to put in work!! If you see her tomorrow, make sure to tell her Happy Birthday and give her a high !! #sagastrong WEDNESDAY Skill/Strength... Metcon (No Measure) 20 mins for quality 20 cal bike 20 ring row 20 push up 20 abmat sit up 20 air squat Deadlift (8x3 @80%) WOD For Time: 24-20-16 DB Snatch (50/35) 5-4-3 Rope Climbs

@tone.travel killing today’s workout. #sagastrong TUESDAY WOD... Row 1000m Rest :90 (What's Rich Doing) (4 Rounds for time) Row 4x1000m Rest :90 between each set SKILL/STRENGTH Push Jerk (5,4,3,2,1) 2 rds 5 @65% 4@70% 3@75% 2@80% 1@85% Rest 3 mins between rds * From the floor * Clean Pull (5x3 @105%)

Happy Birthday to this Rockstar, @citlalik_sulema!! She comes in and quietly puts in work everyday and has improved leaps and bounds in all areas!! #sagastrong FRIDAY WOD... Metcon (Time) 3 rds 15 Power Cleans (185/125) 100ft HSW Rest 5 Minutes Metcon (Time) 3 rds 100 Doubleunders 30 Push ups Core / Stability Accumulate 5 mins of plank hold * Elbows *

Be more like Frank! #sagastrong WEDNESDAY 20:00 for Quality... 30 cal bike erg 15 ring row 30 Cossack Squat 1:00 side plank R/L Skill/Strength Shoulder Press (1x2,7x3 @80%) WOD (2 Rounds for time) 3 rds 20 Cal. Row 20 Burpee over Rower - rest 5 mins - Repeat

7:30am Saturday crew looking good in their team pics!! #sagastrong TUESDAY WOD... Row 200m EMOM for 10 minutes (Time) Score the average time it took you for all 10x200m. Try to maintain a constant fast pace. If it takes longer than 0:52 then scale down to 175m EMOM. So if it took you 0:45 every time then your score would be 0:45. Skill/Strength Power Clean + Push Jerk + Split Jerk 5 sets: 1 Power Clean + 1 push jerk + 1 Split Jerk Use 75% of power Clean

Never miss a Monday!! #sagastrong MONDAY Skill/Strength... Front Squat (1x2,7x3 @80%) Bench Press (1x2,7x3 @80%) WOD Teams of 2 3 rds 80 Cal. Assault Bike (Total) 3 rds Each * 10 T2B 5 Bar Muscle Ups * Split up the cal. bike as needed. When finished partner 1 completes 10 T2B, 5 BMU then patner 2 follows. Continue rotating through until both have completed 3 rds each....Thats 1 rd through the workout. *

@victoryous321 is ready for Snatch Day!! #sagastrong THURSDAY SKILL/STRENGTH... 3 Position Power Snatch (High Hang + Hang + Floor) (Heavy 3 position) 6x1 E2MOM WOD For Time: 75 Wall Balls (20/14) 150 Double Unders 75 OHS (75/55)

Let’s get ready for another solid hump day!! We have a throwback workout from the first year of the CrossFit Open!! #sagastrong WEDNESDAY Skill/Strength... 20 Mins for Quality 20 Cal Bike 20 barbell roll out 20 Hip Ext 20 ALT. DB Shoulder Press 20 Ring Row Deadlift (2x2,6x3 @80%) WOD 5 min Amrap Squat Clean Thruster (165/115)

Great work today with Murph today!! Get your stretch on and get ready for another good one!! #sagastrong TUESDAY WOD... Row Interval 2 (Time) Row 2 rounds 1000m 2x500m Rest 1:00 between reps 2:00 between rounds Rest 1:00 after the 1000m and after the first 500m. After the second 500m rest 2:00. Then repeat for the 2nd round. Skill/Strength Power Clean and Jerk (10x1 @85%) Every 1:30 Clean Pull (5x3 @105%)

Most of our Kaiser crew looking good after a great workout!! #sagastrong #thrive #healthyworkforce FRIDAY WOD... 3 rds 8-5 Muscle Ups 100ft HSW Rest 5 Minutes 3 rds 12 Power Cleans (185/125) 50 GHD's Core / Stability 5 rds 1 min Ring Hold (Top) 1 min Plank (elbows) - rest as needed b/t sets -

Throwback to last year’s @provinggroundscomps Reindeer games! @jarrette_montalbo and The Champ killing those sychro t2b!! #sagastrong THURSDAY Skill/Strength... 3 Position Snatch (High Hang + Hang + Floor) (Heavy 3 position) Power! 6x3 E2MOM building WOD 4 rounds for time of: 60-second handstand hold 60-second static hang 15 dumbbell shoulder presses 15 weighted pull-ups Men: Use 2 50-lb. DBs for presses, 1 for pull-ups

Rowing Tuesday!! #sagastrong TUESDAY WOD... Row Interval 4 (3 Rounds for time) Row 3x2000m 2:00 rest between rounds Row 2000m Rest 2:00 Row 2000m Rest 2:00 Row 2000m Done SKILL/STRENGTH Power Clean and Jerk (6x3 @ 72.5-82.5%) 6x3

Never skip a Monday and don’t forget to spot your partner on Bench Day!! #sagastrong MONDAY Skill/Strength... Front Squat (2x2,6x3 @80%) Bench Press (2x2,6x3 @80%) WOD For Time: 90/60 Cal. Assault Bike 45 Deadlifts (275/185) Core / Stability Durante Core! 5 rds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 Sec. Hollow Hold

Cardio!! Cardio!! Cardio!! #sagastrong FRIDAY WOD... Triple 3 3k Row 300 Double unders 3 mile Run * 49min time cap * Core / Stability 5 rds 1 min Ring Hold (Top) 1 min Plank (elbows) - rest as needed b/t sets -

@jarrette_montalbo walking into Monday like a Boss!! #sagastrong MONDAY SKILL/STRENGTH... Every min (15 mins) 8 Burpees 12 Air Squats * Scale reps if needed, goal is to complete in 45 secs. * WOD 7 min Amrap 10 DB Push Press Right (50/35) 10 DB Push Press Left 10 Strict Pull ups

The "Kid" Qualifier Workout

The king of @strongfit1 can still get a little gymnasty!! Congrats on your 1st Muscle Up!! #sagastrong WEDNESDAY WOD... 5 rds 50ft HSW 20 GHDS Skill/Strength Deadlift (5x2,3x3 @80%) Shoulder Press (5x2,3x3 @80%)

#SagaStrong TUESDAY WOD... Row 1000m Rest :90 (4 Rounds for time) Row 4x1000m Rest :90 between each set Power Clean and Jerk (1x1 @85%) Waves (3rds) 3 @80% 2@85% 1@90% Rest 3 mins b/t rds

@asouuuupppp looking good on that 3 position clean complex!! See you all tomorrow!! #sagastrong MONDAY Skill/Strength... Front Squat (4x2,4x3 @80%) Bench Press (4x2,4x3 @80%) WOD For Time: 21-18-15-12-9-6 OHS (115/80) C2B

That’s a good looking community!! #sagastrong #squadgoals THURSDAY SKILL/STRENGTH... FRONT SQUAT 5x3, 3x3 @80% WOD 3 rds 30 GHD's 30 Wall Balls (20/14) Rest 5 Minutes 3 rds 30 Cal. Row 30 Hang Power Cleans (115/85)

@fat_mike_98 always putting in work!! #sagastrong WEDNESDAY WOD... 12 min EMOM Run 200m Skill/Strength Hang Power Snatch 3x3@65% 3x3@70% 3x3@75% Snatch Pull (5x3 @80%) Tempo 5 secs up, 5 secs down

Let’s get ready for some heavy Deads and some gymnastics!! #sagastrong TUESDAY Skill/Strength... Olympic Lifting Total Snatch (1 Rep Max) Clean and Jerk (1 Rep Max) WOD 3 rds for time 10 Deadlifts (315/225) 10 Bar Muscle Ups

We have a treat for the afternoon classes tomorrow as @preplife_official will be at the gym between 4pm-8pm serving up their new menu as well as answering any questions we might have for them!! Let’s all get in there and hit the workout then sample their tasty food!! #sagastrong MONDAY WOD... Whitten (Time) 5 Rounds for time: 22 Kettlebell swings (70/53) 22 Box jump (24/20) 400m Run 22 Burpees 22 Wall-Ball Shots (20/14)

@recoveryrocstar going hard on those clean and jerks!! Get in there tomorrow and end the week right!! #sagastrong FRIDAY WOD... Row 200m EMOM for 10 minutes (Time) Score the average time it took you for all 10x200m. Try to maintain a constant fast pace. If it takes longer than 0:52 then scale down to 175m EMOM. So if it took you 0:45 every time then your score would be 0:45. Skill/Strength Power Clean and Jerk (1x1 @85%) Waves (3rds) 5 @70% [email protected]% 1@85% Rest 3 mins b/t rds Clean Pull (5x3 @105%)

While the parents work, the kids will play!! Great work today team!! #sagastrong TUESDAY Skill/Strength... Front Squat (6x2,2x3 @80%) WOD 3 rds 400m run 30 T2B Rest 5 Minutes 3 rds 30/25 Cal. AB or Row 30 Power Snatch (95/65) Core / Stability Durante Core! 5 rds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 Sec. Hollow Hold Accessory 5 rds 10 Bent Over rows 10 atlernating DB shoulder press 10 GHR *use weight that you can maintain form with

Huge congrats to @vlzamora on earning his MBA in Finance!! #sagastrong MONDAY WOD... Three Wise Men Tribute (3 Rounds for reps) Jeremy Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then Ben Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 20 Pull-Ups Rest 2 minutes, and then Beau Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs (Elite & RX = 24/20; Scaled 24/20 Step-Overs Allowed) 30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled 14/8 lbs) Core / Stability 5 rds 1 min Ring Hold (Top) 1 min Plank (elbows) - rest as needed b/t sets - Accessory Work 6 rds 20 ring rows 12 deficit push ups 10 med weight lunges Not for time!

1 workout down, 3 to go!! Come watch @jarrette_montalbo hit the qualifiers tomorrow at 4pm!! #sagastrong FRIDAY WOD ... 2 rounds for time: 2000m Row - Alternate Between - 200m Easy/200m Fast rest 3 mins Repeat Skill/Strength Snatch Push Press + Overhead Squat + Snatch Balance + Sotts Press (7x1) Complete all without dropping the bar. You will probably have to go very very light because of the Sotts Press. Work on movement. Work up to a comfortable weight Snatch Pull (5x3 @80%) Tempo 5 secs up, 5 secs down

Another first Rope Climb!! @ddavidosky has been with us for 2 weeks and already conquered her goal of climbing a rope!! Great work!! #sagastrong THURSDAY Skill/Strength... Deadlift (7x2,1x3 @80%) Shoulder Press (7x2,1x3 @80%) WOD Nate 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# Core / Stability Durante Core! 5 rds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 Sec. Hollow Hold Accessory Metcon (10 Rounds for time) Every 2 mins (10 rds) 20/16 Cal. Sprint Assault Bike Record each rd

Come cheer on @jarrette_montalbo as he hits the CrossFit Open Qualifiers this week!! First workout will be on Thursday at 6pm!! #sagastrong WEDNESDAY Skill/Strength... Power Clean and Jerk (7x1 @87.5%) Clean Pull (5x3 @105%) WOD For Time: 6-5-4-3-2 Legless Rope Climb 100-80-60-40-20 Air Squats Core / Stability 5 rds 1 min Hang 1 min Handstand hold - rest as needed b/t sets -

@bigdawg625 with the eye on the prize!! Let’s get it tomorrow fam!! #sagastrong TUESDAY Skill/Strength... Front Squat (7x2,1x3 @80%) Bench Press (7x2,1x3 @80%) WOD For Time: 100 Double Unders 80 Wall Balls (20/14) 60 T2B 20 Squat Snatch (135/95) Core / Stability Durante Core! 5 rds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 Sec. Hollow Hold Accessory 5 rds 10 Bent Over rows 10 atlernating DB shoulder press 10 GHR *use weight that you can maintain form with

Hope you all have a great weekend! See you all tomorrow!! #sagastrong MONDAY Skill/Strength... Snatch Push Press + OHS (7x1 (3 Sn Push Press + 3 OVHS)) Work up to a comfortable weight Snatch Pull (5x3 @105%) WOD J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 Core / Stability 5 rds 1 min Hang 1 min Handstand hold - rest as needed b/t sets - Accessory Metcon (Calories) 10 mins Assault Bike (30 secs on/30 secs off) * Record total calories *

Friday Cardio!! Let’s get in there and get it in before the weekend!! #sagastrong FRIDAY Skill/Strength... Deadlift (8x2 @80%) Shoulder Press (8x2 @80%) WOD Jerry For Time: 1-Mile Run 2k Row 1-Mile Run In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan. To learn more about Jerry click here Core / Stability Durante Core! 5 rds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 Sec. Hollow Hold Accessory work Metcon (Time) 5 rds 20 DB push press (50/35) 3 rope climbs

@mzquanica showing the exciting you have when another Benchmark is the workout of the day! Get in there and hit this classic CrossFit Benchmark!! #sagastrong THURSDAY Skill/Strength... Power Clean and Jerk (2,2,2,2,2,2,2) Heavy 2 .... not touch and go Clean Pull (5x3 @105%) WOD Cindy 20-Minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats Core / Stability 5 rds 1 min Hang 1 min Handstand hold - rest as needed b/t sets -

@yosoyeldiego_36 looking good on his 1RM Clean and Jerk!! #SagaStrong WEDNESDAY Skill/Strength... Front Squat (8x2 @80%) Bench Press (8x2 @80%) WOD 6 min Amrap 12 Hang Power Snatch (75/55) 8 Bar Facing Burpees Core / Stability Durante Core! 5 rds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 Sec. Hollow Hold Accessory work 5 rds 10 Bent Over rows 10 atlernating DB shoulder press 10 GHR *use weight that you can maintain form with *

Great job today on a tough WOD! #sagastrong Olympic Lifting Total Snatch (1 Rep Max) Clean and Jerk (1 Rep Max)... Metcon (Time) 3 rds 100 double unders 20 deadlifts (225/155) 20 box jumps overs (24/20) See more

Hope you all had a great weekend! See you tomorrow!! #sagastrong MONDAY WOD... Lumberjack 20 (Time) 20 Deadlifts (275/185) Run 400m 20 Kettlebell swings (70/53) Run 400m 20 Overhead Squats (115/85) Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps (24/20) Run 400m 20 Dumbbell Squat Cleans, 45# Run 400m Core / Stability 5 rds 1 min Hang 1 min Handstand hold - rest as needed b/t sets - Metcon (5 Rounds for time) Every 3 mins (5rds) 20 cal. Bike 20 Hang Power Cleans (115/80)

@chrisschneider7 joining the 300lb club!! Great job man, you’ve been killing it lately!! #sagastrong FRIDAY Skill/Strength... Snatch Push Press (BTN) + 3 OHS (1,1,1,1,1,1,1) 1 Snatch push press, into 3 OHS with a 3 second pause at the bottom of each rep. Snatch Pull (5x3 @105%) WOD Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Core / Stability 5 rds 1 min Hang 1 min Handstand hold - rest as needed b/t sets -

#sagastrong WEDNESDAY Skill/Strength... Power Clean and Jerk (3,3,3,3,3,3,3) Heavy 3 .... not touch and go Clean Pull (5x3 @105%) WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Core / Stability 5 rds 1 min Hang 1 min Handstand hold - rest as needed b/t sets -

5pm class getting ready and warmed up for Monday’s WOD!! We will be finding maxes this week so don’t miss out!!#sagastrong TUESDAY Skill/Strength... 10mins on each: Front Squat (1RM) Bench Press (1RM) WOD Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Core / Stability Durante Core! 5 rds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 Sec. Hollow Hold Metcon (No Measure) 5 rds 10 Bent Over rows 10 atlernating DB shoulder press 10 GHR *use weight that you can maintain form with *

Hope you all have a Happy Easter with your family!! Make sure to come in to@orrow and get that name on the Benchmark leaderboard for Isabel!! #sagastrong Monday WOD... Isabel For Time 30 Power Snatch (135/95) Then 9min AMRAP 9 Burpee Box Jump Over 9 Hang Power Snatch (95/65) 9 Thrusters (95/65) Core 2min Max Sit-ups

Look who made the Qualifiers for the @crossfitgames boys 16-17 division!! @jarrette_montalbo finished 188th in the world and 11th in the west Coast Region!! Now, the real training starts!! We might need to start making vacation plans to Madison, Wisconsin!! Head on over to our Facebook page to check out the sweet pics taken by @cicortez75 #sagastrong #crossfitteens #sagawater Wednesday 8min OTM... Odd - 5 Heaving Snatch Balance into 3 OHS (all at 75-80% of 1RM OHS) Even - 20s Ring Rows then Buy-in - 28/20 Push-Ups 30-20-10 Russian KB Swings (70/53)(53/35) Pistols (15/15, 10/10, 5/5) (Adv-KB/DB - 35/25) then OYO 3 Rounds - work on skill 7/5 Muscle-Ups 12 TTB 30s/30s Side Plank

@rncastellanos49 and @jorgstyle flying through 18.3!! Pics are up on our Facebook page!! #sagastrong #muscleups #intheopen Monday Skill Work... 6min - HS Walk then 9-7-5-3 Buy in - 400m Run Muscle-Ups (HR Clapping Push-Ups & Ring Dips) Squat Snatch (165/115)(135/95) Box Jump (30/24)(24/20) Buy out - 400m Run then OYO - NFT - Task Work 3 Rounds 7/5 Strict Chin-Ups 15 GHD Sit-Ups 15 Med Ball Tap Sit-Ups (20-30/14-20)

Let’s see what 18.3 has in store for us!! Announcement is at 5pm!! #sagastrong Thursday 10min OTM... 1 Hang Squat Snatch (all at 70-75% of 1RM) then 14min AMRAP 7 DL (195/135)(155/105) 7 HR Clapping Push-Ups 7 Pull-Ups 20 Double Unders then Coaches Choice - Midline/Accessory

@patsy_kd had a goal in 2018 to get her first unassisted pull-up! Well she needs to think of another goal because she already hit that goal in the month of March!! Great job Patsy!! #sagastrong Wednesday 12min OTM (30s Caps)... Odd - 2 Power Clean all at 90%+ with a full re-set/break (Last 2 sets shift to 1 PC - add weight and HIT a PR) Even - 7 HSPU (kip/strict/deficit/parallette) (score PC weight only) then 3 Rounds 1min max Wall Balls (20/14)(10/9’) 1min rest 1min max Cal Row 1min rest 1min max Burpee Box Jump Overs (24/20) 1min rest (score total reps + cals)

Better late than never!! Some of our rockstar ladies after hitting 18.2 again today!! Great job by all!! Our top males for 18.1 were @_theofficialkekoa with a time of 6:34 and @jarrette_montalbo with a time of 6:55. Our top ladies were @mrsashleypereyra with a time of 7:00 and @cearaleo with a time of 7:58!! Our 18.2A top males were Steven Vargas with a hitting a huge PR with a lift of 257 and @jorgstyle hitting 246. Our top ladies were Ashley Pereyra with a lift of 170 and... @alykatt69 hitting 147!! Great job everybody!! You all rocked it!! #sagastrong Tuesday Coaches Clinic: 8min - Muscle-Up/BMU Progressions Adv - 8min EMOM - 3-4 RMU/BMU then 8min AMRAP 6 Push Press (115/75)(95/55) 6 Box Jumps (24/20) 3/3 DB SA Snatch (50/35)(35/20) then Pending Time - OYO 3 Rounds NFT (task/strength)(consistent pace but focus on efficient movement) 10 Bent Over/Pendlay Row (challenging load) 15 GHD Sit-ups (20/14 WB) 20 Walking Lunges 40 Ab-Mat Sit-Ups

Who’s ready for 18.2?! Come by the gym today for the open announcement at 5pm!! Quick recap on 18.1. First off, awesome job by all 50 athletes that signed up for the open, you all rocked 18.1!! The top scores for the guys in the first week were Steven Vargas with 348rx and Zach Gallegos with 340rx. Our top ladies were Ashley Pereyra with 301rx and Ariel Soupcoff with 267rx!! #sagastrong Thursday 9min OTM... 2 Hang Power Clean (start at 70% of 1RM) then 8min AMRAP 4 Burpees 4 KB Swings (53/35) 2/2 SA DB Snatch (50/35)(35/20) then 3 Rounds OYO NFT 10/10 Weighted Step-up (load optional) 5-10 UB Strict Chin-Ups 10 GHD Sit-ups (load optional)

Cardio Day tomorrow!! #sagastrong Wednesday 10min OTM... Odd - 4 Bench Press (near max load each set) Even - 4 Broad Jumps (3s rest betw jumps and focus on max distance) (score BP weight only) then Teams of 2, one works + one rests: 3000m Row (500m at a time)(1500m each) 20x100m Sprints (10 each) 2000m Row (500m at a time)(1000m each) 10x100m Sprints (5 each) then Tabata Elbow to Knee Sit-Ups

#SagaStrong Tuesday For time:... 15 CTB/Pull-Ups 200m Run --- 4 Rounds: 7 Snatch (95/65) 5 DB Thrusters (35/20) 3 Muscle-Ups (3 Chin-Ups and HR clapping Push-Ups) --- 15 CTB/Pull-Ups 200m Run --- 4 Rounds 7 HSPU (DB Push Press) 5 DB OH Walking Lunges (35/20) 3 DB Manmakers (35/20) --- 15 CTB Pull-Ups 200m Run then Coaches Choice - Midline/Accessory

@asouuuupppp and @cearaleo going head to head in 18.1!! Great work by everybody, you all crushed it!! Remember to input your scores ASAP!! #sagastrong Monday 8min OTM... Odd - 3 Heaving Snatch Balance into 3 OHS (all at 70-75% of 1RM OHS) Even - 18 Russian KB Swings (heavy loads) (score combined weight) then 5-10-15-20 Wall Ball (20/14)(10/9’)(10’) Knee to Elbow Ground to Shoulder (135/95)(115/75) MANDATORY 1min rest Cash Out - 500m Row then 2min Max Ab Mat Sit-Ups

The Open is upon us! Make sure to be by a computer to watch the workout announcement tomorrow at 5pm. We have 40 members signed up, let’s make it 50!! #sagastrong Thursday 800m Run... 30 OHS (135/95)(105/75) 30 Power Cleans (135/95)(105/75) 800m Run then 3 Rounds NFT - Task/Skill 3 Rope Climbs 15 GHD Sit-Ups 25 Full Sit-Ups

Here’s another unforgettable moment of the 2016 Open with @arielsaleeby hitting her first Bar Muscleup!! We have 38 athletes signed up ready to rock 18.1!! #sagastrong #hairlikeariel Wednesday 8min OTM... 3 Deadlift (start at 70% of 1RM) then 3 Rounds 10 Muscle-Ups (Chin-Ups & Ring Dips) 12 Burpees 15 Box Jumps (24/20) then OYO 2min Max Ab-Mat Sit-Ups 2min rest Max Time Hollow Rock