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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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Flex on the Mall 2018 Flex3

Event 3 “Rumble on the Lawn” Let’s Go: FLEX3 will combine two team members to work together. The goal is to maximize each duo’s performance for the totality of the teams’ success. The women will pair up as will the men. They will tackle two separate workouts at the same time. The Axle bars will…


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Flex on the Mall 2018 Flex2

Event 2 “Fran & Elizabeth Vs. The Serpent” Let’s Go: FLEX 2 combines all four temmates to work together as one single unit. All four teammates will be asked to contribute, communicate, and perform as they take on The Serpent! This is the long game: stretch your breathing, show off your gymnastics, and get down…


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Flex on the Mall 2018 Flex1

Event 1 “Clang and Bang Some Thangs!” Let’s Go: FLEX 1 is the individual effort towards the greater good of the team. Here each member will have to step up to the platform and perform as an individual while the other three teammates support and coach them on. You will only get three attempts per…


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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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Flex on the Beach Official Schedule

Registration 9am – 10am National Anthem 10am Athlete Briefing 10:05am – 10:35pm   Rotation 1 Heat 1 11:15am – 11:35am Heat 2 11:45am – 12:05pm 25 Minute Intermission   Rotation 2 Heat 1 12:30pm – 12:50pm Heat 2 1:00pm – 1:20pm 25 Minute Intermission   Rotation 3 Heat 1 1:45pm – 2:05pm Heat 2 2:15pm…


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Burn Division Workouts

Event 1 “Waterfalls on Ze Beach” 20 Minutes Time Cap: 100 Jump Rope Singles 50 Plate Thrusters (45/25) 50 Sit Ups 50 Plate Ground to Overhead (45/25) 100 Jump Rope Singles The Waterfall: The workout is a waterfall chipper and begins with one athlete performing 100 Jump Rope singles. Once complete, they can move onto…


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