12.20.23

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: Shoulder Press
Every 3 minutes, for 12 minutes (4 sets):
4 Shoulder Presses
Loads per set (by %): 80, 90, 95, 100-105
*Finish out any failed strict press reps as push press.
*% based off 5 RM

“Stations”
For 4 rounds, spend 1 minute on each movement, trying to accumulate as many reps as possible:
- Wall Walk for reps
- Front Squat @ 95/65 lbs for reps
- Echo Bike for cals
- Hang Power Snatch @ 95/65 lbs for reps
Rest 1 minute between each round

Masters RX: 75/55lb (34/25kg)

Scaled:
4 rounds for max reps:
1 min max rep Scaled distance Wall Walks
1 min max rep Front squat - 75/55lb (35/25kg)
1 min max cal Echo Bike
1 min max rep Hang Power Snatch - 75/55lb (35/25kg)
1 min REST

Beginner:
4 rounds for max reps:
1 min max rep Plank Shoulder taps
1 min max rep DB Goblet squat - 35/25lb (15/10kg)
1 min max cal Echo Bike
1 min max rep DB Hang Power Snatch - 35/25lb (15/10kg)
1 min REST

Scaling:
- Alternatives for Echo Bike:
- Sub any machine or shuttle runs during the same time window