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Benefits of HIIT

Exercises like HIIT (high intensity interval training) are ever growing in today’s modern fitness world. The base of followers surrounding it are growing vastly as well, becoming a popular fitness trend for people of all ages. HIIT classes holds many benefits for those who belong to one of these gyms or engage in related exercises….


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Flex on the Mall Flex #2

FLEX 2 – “Our Girls, Cindy and Eleanor” Will combine two team members to work together. The goal is to maximize each duo’s performance for the totality of the team’s success. The women will pair up as will the men. They will tackle two separate workouts. The first pair will go: 8 min AMRAP: 5…


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Flex on the Mall 2019 Flex #1

Workout 1 – 20 min time cap Liftin’ U-S-A Complex 1 1 Clean + 2 Thrusters + 3 Shoulder to OH Complex 2 1 Snatch + 1 Hang Snatch + 2 OH Squats Score is the combined total of all 4 teammates heaviest successful lifts. FLEX 1 is the individual effort towards the greater good…


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Tips for Staying Calm During A Competition

When you are competing, there are a million things going through your head.  You tend to doubt yourself, become intimidated by the competition, or question if your preparation was adequate to bring you success.  Your mental psyche can play a big role in how you perform on the big day, so it is important to…


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Nutrition Preparation Before A Competition

Preparing for an athletic competition properly can make or break your performance on the big day.  You spend so much time training your body to perform at its highest level.  It should be in your best interest to fuel your body with the correct foods so that you can maximize the benefits of your training. …


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Reasons to Sign Up for FLEX on the Mall

Flex on the Mall will be back in town June 8th in our nation’s capital!  Last year was we had a great day where tons of flex-o-holics came out to show off their athleticism and their patriotism in a friendly competition.  This year, we look to match that same energy, and bring the heat even…


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Flex on the Beach WOD #4

Event 4 Rx/Masters Workout 4 will be two 7 min AMRAPs with female/female and male/male pairs. One pair will work in a you go, I go fashion alternating 1 round at a time. Amrap A is 7 deadlifts (225/155) and 7 burpees over bar. At the same time the other pair will be working on…


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Flex on the Beach WOD #3

Event 3 At the call of 3-2-1- Go! All for athletes will advance to the serpent, and clean it to either of their shoulders, but all on the same shoulder, with the lead athlete behind the first cone. The athletes will then proceed to lunge to the next cone, 25m ahead. When the last athlete…


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Flex on The Beach WOD #2

Event 2 “Run Away Rig” Flex 2 “Run Away Rig” The workout begins with a cash in which everyone sprints 20 meters. Once returning to the Rig, the team will work together to perform 100 Box jump overs(1 person at a time). Once this is completed the team will enter into a 20 meter sprint…


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Flex on The Beach WOD #1

Event 1 “Strength Complex” 1 power cleans 3 front squats 1 hang clean (any style) 1 Shoulder to over head (any style) “3RM Overhead Squat” 3RM Overhead Squat (off the floor) Flex 1 “Beach Gains” Flex 1 Is the individual effort toward the greater good of the team. Here each member will have to step…


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