12.27.23

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: 5 Shoulder Press Re-Test
Within 10 minutes:
5 Shoulder Press @ Max Load
*Compare to Wednesday 10/25/23, Week 1 of cycle

Suggested Build up:
2 x 6-8 reps w/ empty bar
2 x 5 reps @ 50-60%
2 x 3 reps @ 60-70%
1 x 2-3 reps @ 72-75%
Start taking attempts @ 5RM

“Sometimes The Bar Eats You”
4 Rounds for Time:
12 Deadlifts @ 155/105 lbs
9 Hang Power Cleans @ 155/105 lbs
6 Front Squats @ 155/105 lbs
3 Shoulder to Overheads @ 155/105 lbs
Time Cap: 10 minutes
Masters RX: 135/95 (61/43kg)

Intermediate:
4 rounds for time:
12 Deadlift - 115/85lb (52/38kg)
9 Hang Power Cleans
6 Front Squat
3 Shoulder to OH

Beginner:
4 rounds for time:
12 Double DB Deadlift - 25/15lbs (10/7.5kg)
9 Double DB Hang Power Cleans
6 Double DB Front Squat
3 Double DB Shoulder to OH