12.15.23

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 Prep:
Every 2:00 x 6 sets:
Sets 1+2: 3 Snatch + 1 Squat Clean
Sets 3+4: 2 Snatch + 1 Squat Clean
Sets 5+6: 1 Snatch + 1 Squat Clean

*First set begins @ 95/65 or, if scaling, start at the first weight that you will use for the ladder in the metcon.
Build slightly never exceeding 80% of 1RM Snatch or 185/125 (whichever is lighter).

“WICC 1”
As Many Rounds and Reps as possible in 4 minutes, with Buy In:
Buy In:
10 Snatches @ 95/65 lbs
8 Snatches @ 135/95 lbs
6 Snatches @ 165/115 lbs
Then AMRAP:
Snatches @ 185/125 lbs
--rest 1 minute before Event #2--

“WICC 2”
Within 6 minutes:
1 Squat Clean @ Max Load

Intermediate:
4 min Clock:
10 Snatches - 75/55 (35/25kg)
8 Snatches - 95/65 (43/30kg)
6 Snatches - 135/95 (61/43kg)
AMRAP Snatch @ 155/105lbs (70/48kg) in remaining time until 4 min mark
Rest 1 min/Transition
6 min Clock:
Find a 1RM Max Squat Clean

Beginner:
4 min Clock:
10 Ground to OH - 55/45# (25/20kg)
8 Ground to OH - 75/55 (35/25kg)
6 Ground to OH - 95/65 (43/30kg)
AMRAP Ground to OH - 105/75lbs (48/34kg) in remaining time until 4 min mark
Rest 1 min/Transition
6 min Clock:
Find a Heavy Clean any style