12.29.23

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: Every 90 sec x 6 sets:
4 Strict Rope Pull-Ups
AMRAP Strict HSPU's until 60 sec mark
*Goal is completing pulling by 15-20 sec mark, leaving at least 40-45 sec for HSPU's.

Intermediate/Beginner:
Every 90 sec x 6 sets
4 Jump to Eccentric Pull ups on rope, rings, or bar
5-8 Box Pike HSPU (add riser for head as necessary)

*Advanced do 1-2 LLRC + Wall Facing HSPU's

“Will You Be My Neighbor”
PARTNER METCON
18 minute rotating EMOM
*accumulating as many reps as possible of:*
Min 1: Max sets of 10 Unbroken Double unders
Min 2: Max reps of Double DB Clean and Jerks @ 50/35lb (22.5/15kg)
Min 3: Max reps of Rope Climbs

Notes:
1. you can work straight through on dubs... a set of 67 gets 6 reps and has the next set start at 1
2. Trade off as desired to maximize score
3. DB can touch between or outside of feet (only one head)

Intermediate:
18 min rotating emom, accumulating as many reps as possible of
Min 1: Max sets of 10 Unbroken Single unders
Min 2: Max reps of Double DB Clean and Jerk - 35/25lb (15/10kg)
Min 3: Max reps of Hand over Hand Rope Climbs from seated

Beginner:
18 min rotating emom, accumulating as many reps as possible of
Min 1: Max reps of Side to Side Line Hops (1 jump = 1 rep)
Min 2: Max reps of Double DB Clean and Jerk - 25/15lb (10/7.5kg)
Min 3: Max reps of Rope Rows or Ring Rows