01.06.24
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: Every 90 seconds for 9 minutes (3 alternating sets):
Set 1: 3-5 Deadlifts @ 75-80%
Set 2: 10 Dumbbell Meadow Rows
*10/side
“Break Down” Partner Met-con
For Time:
200/160 cal Echo bike buy in
into:
4 rounds per person:
---
P1 does 1 round of: 50 double unders + 20 alternating DB power snatch 50/35lb
P2 does 1 round of: 20 box jump overs 24/20in + 10 TTB
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Then Switch...
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Partner 1 does 1 round of 20 box jump overs 24/20in + 10 TTB
P2 does 1 round of 50 double unders + 20 alternating DB snatch 50/35lb
---
Once each partner has completed both couplets, that equals one round.
Time Cap: 28 minutes
Intermediate:
Partner Met-Con
200/160 cal EB buy in
into
4 rounds per person:
---
P1 does 1 round of: 75 Single unders + 20 Alternating DB snatch - 35/25lb (15/12kg)
P2 does 1 round of: 20 Box Step overs - 24/20in + 10 Kipping knees to chest
---
Then Switch...
---
Partner 1 does 1 round of 20 Box Step overs - 24/20in + 10 Kipping knees to chest
P2 does 1 round of 75 Single unders + 20 Alternating DB snatch - 35/25lb (15/12kg)
---
Once each partner has completed both couplets, that equals one round.
*28 min cap
Beginner:
Partner Met-Con
160/120 cal EB buy in
into
4 rounds per person:
---
P1 does 1 round of: 50 Line Hops + 20 Alternating DB snatch - 25/15lb (12/7kg)
P2 does 1 round of: 20 Box Step overs - 20/16in + 10 Abmat sit ups
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Then Switch...
---
Partner 1 does 1 round of 20 Box Step overs - 20/16in + 10 Abmat sit ups
P2 does 1 round of 50 Line Hops + 20 Alternating DB snatch - 25/15lb (12/7kg)
---
Once each partner has completed both couplets, that equals one round.