12.30.23

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 75 seconds for 11:15 (3 rounds):
Minutes 0:00 – 1:15
12-15 Barbell Scoop Ghd Hip Extensions
Minutes 1:15 – 2:30
6-8 Dragon Flags
Minutes 2:30 – 3:45
5-7 Back Rack Cossack Squats

“New Year’s Throwdown”
As Many Rounds and Reps as possible in 24 minutes:
Row 2024 meters
24 Barbell Thrusters @ 95/65 lbs
24 Chest-to-Bar Pull-Ups
24 Power Snatches @ 95/65 lbs
24 Toes to Bars
24 Overhead Squats @ 95/65 lbs
24 Bar Facing Burpees
*****Share all movements as needed.
Masters RX: 75/55lb (34/25kg)

Intermediate:
24 min AMRAP w/ Partner
2024m Row
24 Thrusters - 75/55lbs (35/25kg)
24 Pull-ups
24 Power Snatches - 75/55lbs (35/25kg)
24 Kipping Knees to chest
24 OHS - 75/55lbs (35/25kg)
24 Bar facing Burpees (step over allowed)

Beginner:
24 min AMRAP w/ Partner
2024m Row
24 DB Thrusters - 25/15lbs (10/7.5kg)
24 Jumping Pull-ups
24 DB Power Snatches - 25/15lbs (10/7.5kg)
24 Supine Toes to Rig
24 DB Front Squat - 25/15lbs (10/7.5kg)
24 Line facing Burpees (step over allowed)