12.13.23

December Book Club:
You Can’t Screw This Up by Adam Bornstein
Read or Listen to the book, we’ll be making Facebook posts in the membership page to discuss healthy eating habits!

January 8th - February 3rd, 2024 // Fuel Your Potential - Nutrition Challenge!
Reserve your spot in our January Nutrition Challenge by following the link below.
https://sagecf.com/fyp-challenge

Strength:
Every 2 minutes for 10 minutes (5 rounds):
3 Seated Vertical Jumps
3 Hang Power Cleans

*Focus on powerful leg drive into floor, upward arm action and moving body vertically as high as possible
*Start around 60% 1RM PC. Small jumps in weight each set working to a challenging 3 reps for the day. Nothing above a 9/10 RPE. Keep it powerful and fast.

“WICC Event 3”
4 Rounds for Time:
15 Chest-to-Bar Pull-Ups
12 Deadlifts @ 225/155 lbs
9 Burpee Box Jump-Overs 24/20 inches
Time Cap: 15 minutes
*Masters RX: 205/135lb (93/61kg)

*Advanced Members perform 5 rounds for time.

Intermediate:
4 Rounds for Time:
15 Pull-ups
12 Deadlifts @ 185/125lbs (83/56kg)
9 Burpee Box Jump or Step Overs @ 24/20""
*15 min Cap

Beginner:
4 Rounds for Time:
15 Ring Rows
12 Deadlifts @ 135/95lbs (61/43kg)
9 Burpee Box Step Overs @ 24/20""
*15 min Cap