01.04.24

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 Part 1: Every minute for 6 minutes (3 rounds):
Minute 1:
8 Single Leg Landmine Romanian Deadlifts
Minute 2:
8 Landmine Cossack squats
*8/side for each movement
Strength Part 2: 6 minute AMRAP for quality:
10 sec Supinated Chin Over Bar Hold
20 sec Active Arch Body Hang
30 sec Single arm Plank Hold/side
40 sec AMRAP Hollow Body Flutter Kicks

“Run and Carry”
As Many Rounds and Reps as possible in 20 minutes:
Run 400 meters
Dumbbell Farmers Carry 200 meters @ 50/35 lbs
*Target unbroken carry

Intermediate:
20 min AMRAP:
400m run
200m DB farmers carry 35/25lb per hand (15/12kg)

Beginner:
20 min AMRAP:
200 or 300m run
200m DB farmers carry 35/25lb per hand (15/12kg)

Scaling:
If unable to perform the Farmers Carry outdoors it is equivalent to 12 x 50ft lengths.

Substitutions for the run are:
- 15 Shuttle runs
- 500m Row
- 1000m Bike
**Same for men and women"