12.18.23

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: Squat Snatch
Set 1 – 3 reps @ 75%
Set 2 – 2 reps @ 80%
Set 3 – 1 rep @ 83%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 85+%
Set 6 – 1 rep @ 85+%
Set 7 – 1 rep @ 85+%
Rest 90 seconds between sets

*3 singles above 85% based on feel for the day. If it feels heavy/slow, drop to 75-80% and perform 1 rep EMOM x 3 sets working speed/tech

“Classic”
27-21-15-9 for Time:
Row for cals
Kettlebell Swing @ 24/16 kg for reps
Time Cap: 14 minutes
*women row 22-17-12-7 cals
*Compare score to Nov-15-2022

Scaled:
For time:
27-21-15-9
Cal row
American KB Swing - 16/12kg
* women row 22-17-12-7 cals
*14 min cap

Beginner:
For time:
24-18-12-6
Cal row
American KBS - 12/8kg
* women row 21-15-9-3 cals
*14 min cap

Scaling:
- Alternatives to Rowing:
- Same cals Ski or Bike erg
- 24-18-12-8 Cal Echo Bike (women = 20-15-10-5)