01.05.24

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:
3 Push Presses @ Max Load
*Build to a heavy 3 reps for the day, not a 3RM, leaving 1 rep in the tank.

“Goblin”
For total time:
3 rounds
5 wall walks
15 front squats @ 95/65lb (43/30kg)
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3 rounds
15 kipping HSPU
20 front rack barbell lunge steps @ 95/65lb (43/30kg)
*Time Cap: 12 minutes

*Masters weights: 75/55lb (34/25kg)
*advanced perform 3/2in deficit hspu

Intermediate:
For time:
3 rounds
5 Scaled Distance Wall walks
15 Front Squats - 75/55lb (35/25kg)
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3 rounds
15 KHSPU to Riser or Hand release Push ups
20 Front Rack Lunge steps - 75/55lb (35/25kg)

Beginner:
For time:
3 rounds
10/side Plank Shoulder taps
15 Front Squats - 65/45lb (30/20kg)
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3 rounds
15 On-knees Hand release push ups
20 Front Rack Lunge steps - 65/45lb (30/20kg)