October 4, 2012


You’ve heard of MAD Mobility? This is Mob Mobility at open gym!

Speaking of mobility!!


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)

Max Aerobic power
Move as fast as possible

7 min amrap

7 burpees
14 sit ups
21 kb swings 1.5,1

Rest 3 min

Amrap in 5 min of

7 pull ups
10 cleans (115,85)
10 air squats

Rest 3 min

Amrap in 5 min of

20 double unders
10 hand release push ups
5 box jumps

Mad mobi
Roll calf on bb
Press ups
Calf stretch

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