01.01.24

January 5th // Nutrition Talk with Chris Dole of Kinetic Wellness
As we begin a new year, let’s learn the foundations of nutrition with a Free Workshop with a Q&A at 530pm. We want to help you meet your goals!

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

January 13th // FREE COMMUNITY WORKOUT @ Great Raft Brewing
The gym will be closed and encourage everyone to show up for a community workout starting at 1100am!

Strength: Front Squat
Every 2:30, for 10 minutes (4 sets):
Set 1 – 6 reps
Set 2 – 5 reps
Set 3 – 4 reps
Set 4 – 3 reps

*final set around 8-9/10 RPE, leave plenty in the tank. be disciplined with tempo
*Start the first set light and make more aggressive jumps

“Ambiturner”
Every 4:00 x 4 sets: (3:00w / 1:00r)
Even Sets:
15 Shuttle Runs (Target under 2 minutes)
AMRAP DB Thrusters @ 50/35lb in Remaining Time until 3 min mark

Odd Sets:
15 Shuttle Runs (Target under 2 minutes)
AMRAP two DB ground to OH @ 50/35lb in Remaining Time until 3 min mark
*Scoring as total reps (including shuttle runs), higher is better

Intermediate:
Every 4 min x 4 sets:
Even Sets:
15 Shuttle Run (Target under 2 minutes)
AMRAP DB Thrusters (35/25lb) in Remaining Time until 3 min mark

Odd Sets:
15 Shuttle Run (Target under 2 minutes)
AMRAP Double DB ground to OH (35/25lb) in Remaining Time until 3 min mark

Beginner:
Every 4 min x 4 sets:
Even Sets:
12 Shuttle Run (Target under 2 minutes)
AMRAP Single DB Thrusters (35/25lb) in Remaining Time until 3 min mark
*Switch hands every 5 reps

Odd Sets:
12 Shuttle Run (Target under 2 minutes)
AMRAP Single DB ground to OH (35/25lb) in Remaining Time until 3 min mark
*Switch hands every 5 reps

Scaling:
Substitutes for Shuttle runs are:
- 400m Run
- 1000/800m Bike
- 500/400m Row