12.19.23

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 - 10 minute AMRAP:
- 5 Supinated Strict Pull-Ups- no drop from top, must control eccentric for rep to count
- 10 sec Single Arm Plank Hold/side - Feet together, straight midline, shoulders square to floor
- 15 sec Chin Over Bar Hang - pronated grip
- 20 Lateral Box Step Overs - 24/20", unloaded
- 25 sec Passive Hang on Bar

“Two Pair”
6 rounds:
2 minute AMRAP / 1 minute rest
Even rounds:
10 toes to bar
10 hand release push ups

Odd rounds:
10 single DB box step ups @ 50/35lb (22.5/15kg) to 24/20in
30 double unders

- 3 rounds per couplet
- this is set up to pair off athletes and minimize set up space and time

Scaled:
2 min amrap / 1 min rest x 6 rounds
Even rounds:
10 Kipping Knees to chest
10 ON-knee Push ups

Odd rounds:
10 Single DB Box Step ups - 35/25lb (15/10kg) to 24/20in
45 Single unders

Beginner:
2 min amrap / 1 min rest x 6 rounds
Even rounds:
10 Abmat Sit ups
10 On-Knee push ups

Odd rounds:
10 Box step ups - 24/20in
40 Side to Side Line hops (1 jump = 1 rep)