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Flex #2: Bay Watch Gainz

Bay Watch Gainz 20min Cap All athletes start on one side, all 4 athletes sprint down to other side, 2 athletes (guy/girl) stay and start chipper 1, other 2 athletes (guy/girl) sprint back and start chipper 2. When a pair finishes, they sprint to the other side and start the other chipper, only when the…


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Flex #1: Sand Burns

“Sand Buns” Complex Clean -> 2 Front Squat -> 3 Hang Cluster Description: Clean and be performed any style; Power or Full Clean. The Hang Cluster clean must be performed from the top of the knee then a thruster to follow. Front squat must be performed to parallel or lower. *If you fall any movement,…


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4 Things to Know Before You Flex on the Beach!

4 Things to Know Before you Flex on The Beach               Flex on the Beach will be here before you know it, are you ready to flex on the sand? With beach season upon us, it’s time to get out there and start training! However, there are a lot of things to consider before starting…


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Common Weightlifting Injuries and Prevention Methods

The gym can be a way of life for many of us and injuries can set us back tremendously. For those of us who are in the gym every day and working hard, we can develop injuries over time if we are not careful enough about treating our bodies correctly. Many people do not put…


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How to Workout Without a Gym Membership

Sometimes life can get in the way of our workout routines and stop us from getting to the gym.  We have our busy schedules that involve work, family, school and other responsibilities.  There are times when our schedules can debilitate our opportunity to get into the gym to release the stress that can build up…


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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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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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Attention All FOTB Vendors!

Attention All Flex on the Beach Vendors! Let’s Get Flexy! First and foremost, welcome to one of the most exciting events on the east coast: Flex on the Beach! This is our 5th year and we couldn’t be more proud to share this amazing platform with you all! Thank you for choosing to be a…


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