01.03.24

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: Barbell Complex
Every 2 minutes for 10 minutes (5 rounds):
Deadlift + Clean + Hang Clean + Shoulder to Overhead

*If you know your previous score for 21.4 for this complex, aim to build up to 85-90% of the complex by the final set. Otherwise, build each set until you hit a challenging but TECHNICAL complex for the day.

“Rise Up” *Cycle Test*
As Many Rounds and Reps as possible in 8 minutes:
6 Clean and Jerks @ 135/95 lbs
18 Wall Ball Shots 10/9 feet @ 20/14 lbs
*Masters weights: 115/80lb (52/36kg)

Intermediate:
8 min amrap:
6 clean and jerk 95/65lb (43/30kg)
18 wall balls - 14/10lb, 10ft/9ft target

Beginner:
8 min amrap:
6 Double DB clean and jerk - 25/15lb (12/7kg)
18 wall balls - 14/10lb, 9ft/8ft target