October 5, 2012

EPIC Finals!



with Coach Stacey Lloyd 

An hour long class devoted to increasing mobility, balance, and strength needed to complete functional movements common to Crossfit workouts. It utilizes static, dynamic and PNF stretching to increase overall flexibility and the strength essential for maintaining proper technique under more weight. Class will also include ankle stabilization, core strengthening, and balance training. Class is appropriate for all levels, from those struggling with standard flexibility to gymnasts looking to improve on complex body-weight movements. You are encouraged to bring your own mat and water to class as well as an open mind!

The first class is FREE on  Sunday morning at 9:00am

609 W. Whitestone Blvd.




Epic Finals

8am (yes this is a time change)

at the Clinic



at the Box


1.What is Barbells for Boobs? Fundraising workout that raises money for Mammograms in Action. NOT a competition!
2. What is the workout? Grace (30 clean & jerks for time) or Grace meets Helen (3 rft 400m run, 21 kb swings, 12 pullups)
3. This is completely modifiable – an 8 year old did it last year!

4. Why do I want to do this? This is a GREAT cause and it is going to be at the best BBQ place in Texas – Schoepfs in Belton, TX.
6. There will be a silent auction and 100% of all money raised goes to Mammograms in Action. Bring CASH or CHECK.
7. Now what do I do? REGISTER, PARTICIPATE and RAISE MONEY. There is no FGB this year, so get involved. If you can’t make it – DONATE to someone who is!.


 dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

Skill work
Epic challenge movements.

Cleans- emphasize bar positions
Tire flips
Kb oh squat
Burpee pull ups

Build to a 1 rm back squat in 10 minutes


Hang squat snatch

12 unbroken rest
3 x.

In 4 minutes row for max calories.
2 attempts.

Mad mobi
Roll quads
Knee on the wall
30 Froglegs
Calf stretch

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