CrossFit 2960 WOD: 9/2 – 9/6

By | Epic Extras

CrossFit 2960 is excited to share daily WODs with the community. Share your WOD pics by tagging @JoinTheEpic or #CrossFit2960

For future WODs please visit CrossFit 2960

9/2 – 9/6

Monday
WOD #09022019
RFT: Hang Power Snatches, Box Jumps and Rows
3 rounds for time of:
10 Hang Power Snatches, 115/75 lbs
15 Box Jumps, 24/20 in
Row, 500 m

Tuesday
WOD #09032019
CrossFit Games Open 14.5 / 16.5
21-18-15-12-9-6-3 reps, for time of:
Thruster, 95/65 lbs
Bar Facing Burpee

Wednesday
WOD #09042019
5 RFT: Deadlifts, AbMat Sit-ups, Assault Bike Calories and Pistols
5 rounds for time of:
10 Deadlifts, 225/155 lbs
20 AbMat Sit-ups
9/6 Assault Bike Calories
16 Pistols

Thursday
WOD #09052019
AMRAP 20 mins: Thrusters, Hang Power Cleans and Sumo Deadlift High-pulls
Complete as many rounds as possible in 20 mins of:
5 Thrusters, 95/65 lbs
7 Hang Power Cleans, 95/65 lbs
10 Sumo Deadlift High-pulls, 95/65 lbs

Friday
WOD #09062019
CrossFit Games Open 18.1 – Scaled
Complete as many rounds as possible in 20 mins of:
8 Hanging Knee Raises
10 Dumbbell Hang Clean & Jerks, 35/20 lbs
14/12 Row Calories

For future WODs please visit CrossFit 2960

CrossFit 2960 WOD: 7/22 – 7/26

By | Epic Extras

CrossFit 2960 is excited to share daily WODs with the community. This month we are doing two Hero WODs a week. Hero workouts are pulled from the official CrossFit Library and are named after heroes who have given their lives in the line of duty. We do these workouts to remember these men and women and their families, and to remind us to think outside of ourselves.
Share your WOD pics by tagging @JoinTheEpic or #CrossFit2960
For future WODs please visit CrossFit 2960

7/22 – 7/26

Monday
WOD #07222019
CrossFit Games Open 15.4 – Scaled
Complete as many rounds as possible in 8 mins of:
10 Push Press, 95/65 lbs
10 Cleans, 115/75 lbs
Then…
Run 2 miles at 70%

Tuesday
WOD #07232019
Dallas 5
As many reps as possible (AMRAP) in 5 mins of:
Burpees
— Rest 1 min —
AMRAP in 5 mins of:
7 Deadlifts, 155/115 lbs
7 Box Jumps, 24/20 in
— Rest 1 min —
As many reps as possible in 5 mins of:
Dumbbell Turkish Get-ups, 40/20 lbs
— Rest 1 min —
AMRAP in 5 mins of:
7 Snatches, 75/55 lbs
7 Push-ups
— Rest 1 min —
As many reps as possible in 5 mins of:
Row Calories
Log total reps performed for each movement.

This WOD is Dedicated to the following Dallas Police Officers:
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.
Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.
Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.
Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.
Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.
Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members

Wednesday
WOD #07242019
FT: Runs, Double Unders and Burpees
For time:
Run, 1600 m
150 Double Unders
50 Burpees
Run, 800 m
100 Double Unders
35 Burpees
Run, 400 m
50 Double Unders
20 Burpees

Thursday
WOD #07252019
AMRAP 20 mins: Tire Flips, Kettlebell Swings and Box Jumps
Complete as many rounds as possible in 20 mins of:
5 Tire Flips
10 Kettlebell Swings, 53/35 lbs
15 Box Jumps, 24/20 in

Friday
WOD #07262019
Bradshaw
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225/155 lbs
12 Pull-ups
24 Double Unders

This WOD is Dedicated to: U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert

 

For future WODs please visit CrossFit 2960

Intro to The Epic Fitness Floor

By | Epic Extras

The Epic is an amazing facility! With so much to see and do, and with over a million dollars worth of fitness equipment, we in the fitness department would like to do our part to simplify things for our members. Beginning Monday, July 1st, members are encouraged to attend a FREE 20 minute session (membership required, ages 12 & up). Just visit the Fitness Desk, Monday through Thursday at 10am or 7:30pm. We will cover free weights, strength and cardio machines, the functional training areas (both indoors and outside) and overall gym etiquette.

For those looking for a more in depth and personalized plan, please email your interest to rserna@gptx.org to schedule a FREE fitness assessment.

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CrossFit 2960 Foundations

By | Epic Extras

NEW PROGRAM BEGINNING IN JUNE 2019!

We are excited to bring CrossFit Foundations to the Epic!

Coming to the gym can be intimidating especially if you are not sure what to do when you get there. There are lots of machines, weights and other things that resemble medieval torture devices. Then there are all these people who look like they know what they are doing and they can smell a newbie a mile away. Your survival instincts kick in and it’s time to get out!.. But wait! We have a solution for you!

Introducing CF Foundations. A 4-week (8 sessions) program designed to help anyone new to CrossFit learn basic functional movements as well as the 10 domains of fitness: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. Movements will be performed with body weight, PVC pipes, light weight training bars, and medicine balls and taught by our CrossFit 2960 training staff. We are here to welcome you, meet you where you are on your fitness journey, empower you by educating and challenging you, and to cheer you on as you progress forward. Our primary goal is to prepare you to join the group classes with confidence.

CF Foundations is $49 and is for Epic Members ages 14+. Classes are held on Mondays and Wednesdays at 6:30pm in the Multi-Purpose room and begin the first Monday of each new month.

Our first course begins in June 2019. Don’t wait! Sign up at The Epic today!

The MURPH at The Epic

By | Epic Extras

ARE YOU READY TO #TAKETHECHALLENGE?
Join us for The ‘MURPH’ Challenge on Saturday, May 25 at 10:00 a.m.

Memorial Day weekend is quickly approaching and we are excited to bring The Murph Challenge to The Epic! This “Hero WOD” is easily one of the most well-known CrossFit workouts and is a significant feat of fitness and mental toughness.

WHAT IS THE MURPH CHALLENGE?

“Hero WODs” are a tribute to fallen members of the military and first responders. These workouts are meant to honor those who gave their lives in defense of our freedoms and in the act of saving lives. Murph is named after Navy SEAL Michael P. Murphy who was killed in 2005 and posthumously given the Congressional Medal of Honor.

The workout consists of a one-mile run to start, 100 pull-ups, 200 push-ups, and 300 squats in the middle, and a one-mile run to finish. Men wear a 20-pound vest and women wear a 14-pound vest.

You do NOT to be super fit or a CrossFitter to do this workout. Murph can be scaled to make it doable for all. You can split the workout in half by doing a ½ mile runs and half the reps. You may also choose to switch out running for rowing, ring rows instead of pull-ups, elevated push-ups instead of on the floor, etc. You also do not have to wear a weighted vest (you must bring your own if you would like to use it for the workout). The purpose of this event is not about the workout itself, but to be a part of something bigger and to remember the fallen as well as those currently serving.

Members can register at The Epic for $5.

If you would like to take part in the official Murph Challenge, an annual fundraiser hosted by Forged that benefits the Lt. Michael P. Murphy Scholarship Foundation, please visit https://themurphchallenge.com/pages/product-register. Started in 2007 by Lt. Murphy’s parents and brother, the Lt. Michael P. Murphy Scholarship Foundation now awards 27 educational scholarships per year.

 

See What’s NEW in Epic Fitness

By | Epic Extras

The Epic is ready to help you achieve your Epic Resolutions! It is never to late to begin working towards your goals. Try one of our group fitness classes to experience the motivational community that will keep you coming back regularly!

View the group fitness classes we offer below and see a full schedule on our website jointheepic.com/epic-fitness we have new offerings/changes each month we are sure you will enjoy.

  • AQUA BOARD YOGA is designed to boost mental wellbeing and challenge balance. Merging breath and movement to strengthen body and mind. Participants improve body imbalances and strengthen core stability.
  • CAMP EPIC is a boot-camp style, group fitness, physical training program. Camp Epic is designed to build your fitness through a variety of exercise modalities by mixing strength, speed, agility and quickness drills. You will boost your endurance, stamina, and flexibility.
  • CARDIO KICKBOXING Punch and kick away your stress with this total body cardio workout that never gets boring!  Kickboxing helps to develop your endurance while engaging all muscle groups.  Improve coordination and flexibility, and burn calories as you build lean muscle with this fun and challenging workout.  No heavy bags or gloves will be used.
  • COMMUNITY WOD is great for anyone looking to change up their routine, challenge themselves, and meet new people who will push you to work harder, all while having a great time! Weather permitting, the class will be held in the large turf area
  • CROSSFIT 2960 workouts are based on functional movements found in gymnastics, weightlifting, running, rowing, and more. Workouts are scaled to fit the needs of the novice and the professional alike. Fitness with competition, camaraderie, and fun! *Requires CrossFit Upgrade
  • DEEP STRETCH YOGA focuses on increasing your flexibility and calming your heart and mind with breathing exercises and seated yoga poses that are held for one to three minutes. Appropriate for all fitness levels.
  • EARLY MORNING VINYASA focuses on the breath and grounding while moving through poses.  It will help you build strength and focus as you learn to release tension.
  • EPIC CYCLE is performed on the Spinner Chrono Power bikes and powered by SPIVI. Classes are set to motivational music and blend endurance, intervals, hill training and sprints for a fun but challenging experience.
  • FLOW YOGA will have you focus on your breathing as you move your body from pose to pose. The rhythmic movement will calm your mind as you gain flexibility and strength. Modifications are offered to beginning level students with more advanced poses for the experienced yogi.
  • FUNDAMENTALS OF YOGA You don’t have to be flexible to do yoga! Discover the benefits of regular yoga practice and learn yoga poses at a beginner’s level. Appropriate for all fitness levels.
  • GET EPIC FIT will have two parts: the first 30 minutes will be an introductory boot-camp format that anyone at any fitness level can participate in. The next 30 minutes will focus on ab work and glutes.
  • HATHA YOGA combines physical poses, breath work and mediation. We encourage the student to experience each yoga pose and to breath fully.
  • H2O SPLASH A fun-filled, 60-minute aqua class that will give you a complete workout – cardio, strength, balance and flexibility using a variety of equipment. All fitness levels are welcome
  • PARK NATION HIP HOP is the ultimate hip hop dance fitness experience. This fast-paced workout is SUPER FUN and easy to follow; strengthen your heart, core, legs and arms, and burn lots of calories. You will sweat out your stress with fun, hip hop dance moves. All ages and skill levels welcomed.
  • POUND transforms drumming into a full-body workout combing cardio, conditioning and strength training with yoga and Pilates-inspired movements. The workout is easily modifiable and can be done while seated if required.
  • POWER & STRENGTH is a weight lifting class that will help participants build strength and endurance. We will focus on proper lifting form and technique as well as strength endurance, pushing lighter weight for more repetitions. This class is beginner friendly, providing modifications for exercises. Participants should expect to be challenged!
  • RISE & GRIND A boot-camp style that any fitness level can participate in. The focus will be on a total body workout utilizing the campers own body weight, weights and bands.
  • TOTAL BODY CONDITIONING is designed to incorporate both body weight exercises and a variety equipment for a well-balanced workout. Warm-up, Strength, Core and Stretch will all be included.
  • VINYASA YOGA is happy hour yoga with upbeat music. A vigorous and active practice linking breath and movement. This practice builds strength, increases flexibility and improves balance.
  • WELL BEATS HAPPY HOUR Free! Located in Intensity room 1 (large group studio), members are welcome to come and try a variety of group fitness offerings through the Well Beats platform. Well Beats offers over 22 channels and hundreds of virtual fitness classes with something for every age, stage and ability.
  • YIN YOGA utilizes longer holds to release tension, improve joint health and provide time to calm the body and mind. Primarily a floor based practice, Yin is available to all skill levels.
  • ZUMBA combines all elements of fitness: cardio, muscle conditioning, balance and flexibility, as well as a boost of energy and a serious does of AWESOME every time you leave a class!

 

 

YOU SHOULD NOT GET A PERSONAL TRAINER…without asking these questions first.

By | Epic Extras

Are you considering getting professional assistance to help you achieve your New Year’s resolution? Are you hesitant because you are unsure what to look for when hiring a trainer? You may already know to look for a certified trainer or one who holds a degree in kinesiology, to ask about the length of time they have been training or to give examples of clients who have achieved similar goals, and what the financial investment will be. However, the purpose of this article is to help you dig a little deeper. The Epic Fit Pro team is here to put your mind at ease and to help you with your decision with 5 questions to ask your trainer BEFORE you get started.

  1. When should I expect to see results? By now you have seen numerous ads for fitness products or services that claim they can turn you from flab to fitness model in just 6 weeks (or any other unreasonable amount of time). As you may have come to know, those are get fit quick schemes that over promise and under deliver. Results don’t happen overnight but with the right plan, consistency, and effort most people will see an average of 1 to 2 pounds lost per week if weight loss if the primary goal (if your body fat percentage is over 15% for males and over 25% for females). For those with aspirations of adding weight, they may see an average of half a pound to 1 pound of muscle gained per week. However, if you are looking to do both, your weight could go up, down, or stay the same. Your body composition is the measurement we would primarily monitor. Your trainer should offer conservative expectations and not try to wow you with earth-shattering figures.
  2. What kind of workouts will you have me do? Your trainer should subscribe to the keep it simple Learn the basics, master them, and gradually add the more complex and exciting exercises when you are prepared to do so. Beginning with movements without the proper prep work will lead to diminished returns at best and injury at worst, and both scenarios will impede your potential (results). Basic compound movements (ex. Squats & lunges, bench & overhead press, dead-lift, various pulling exercises, etc.) are movements that require multiple joints and muscle groups in order to perform them and typically they task the core muscles (muscles surrounding the spine) with keeping you from falling over. These exercises offer so many benefits that it would take much more time to cover all of them.
  3. What workouts will I do on my own? Our Epic Trainers are available to offer 1, 2, or 3 supervised sessions per week but the job does not stop there. Your Epic trainer will assign additional workouts that you can do on your own. This may include recovery workouts, repeat workouts, mobility and flexibility exercises, cardio/conditioning training, or even training with an instructor lead Group Fit class such as yoga or cycle. Additional training may include swimming laps in the Epic Swim lap lane pool.
  4. What type of diet do you recommend? A trainer can help you make healthy choices that are best suited for your goal. Some good advice would be to first visit with your doctor or a licensed dietician before making significant changes to your diet. Additionally, a trainer might recommend eating weight loss friendly foods that are low in calories but can be enjoyed in higher quantities to promote satiety. Such foods may include lean meats, fruits & veggies, whole grains, and low-fat dairy products. Your trainer will devise a plan to keep track of your intake so you remain consistent and are held accountable to the game plan.
  5. Should I take supplements? Once again, you will want to visit with your physician or a licensed dietician before adding supplements to your diet. There are lots of products out there that promise all kinds of amazing benefits with flashy packaging that are full of useless or low quality ingredients. Your trainer should be able to help you find high-quality, effective, and fairly priced products.

The Bottom Line. Our goal is to help you realize your goal. We have amazing trainers who are educated, experienced, and excited about the opportunity to work with you and to be a guide during your fitness journey. We have an amazing facility to work with which includes all the latest and greatest equipment, indoor tracks and outdoor workout spaces with inspiring views. To start your journey, please contact us at (972)339-3729 or by email at rserna@gptx.org to schedule your FREE Assessment Session.

Here at The Epic, we know that when you work hard, it pays off.

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Workout Wednesday – (10/10)

By | Epic Extras

This week’s workout will highlight our range of high performance, very durable kettlebells.  Kettlebells were originally used to weigh crops in the 18th century.  It was during the 19th century in Europe and Russia, that they were used for recreation and weight lifting competitions.

The Competition Pro Kettlebell is designed and engineered as the perfect choice for the most demanding clubs and members. A uniform size across the range and industry standard color coding meet competition standards, while non-competitors will also find that consistent bell sizes make it easier to progress through the weights.  It’s been upgraded with more even weight distribution, extra-tough powder coating and engraved weight indicators for life-long visibility.  Here’s what The Epic’s set will look like:

By their nature, typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.  The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once.

Try this Kettlebell-inspired workout:

Remember to consult with an Epic Fitness Professional before trying new exercises

I. Three sets of:

Kettlebell Goblet Squat x 12 reps

Rest 45 seconds

Single-Arm Kettlebell Row x 10 reps (each arm)

Rest 45 seconds

Kettlebell Swings x 20 reps

Rest 45 seconds

 

II. Three sets of:

Against a 2-minute running clock, perform the following:

Row 250 Meters

Max Reps of Kettlebell Goblet Squats

*Rest 2 minutes between sets

    

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Workout Wednesday – 10/3

By | Epic Extras

This week, we will highlight a truly innovative feature that gives all of our members/guests an opportunity to enjoy outdoor workouts.  The Aire Fitness® Outdoor Studio is a portable container that allows participants to transform any outdoor area into a workout space.  The container will be filled with the newest training equipment for functional training, including TRX bands and a weighted sled.  Add in our multi-purpose workout areas with synthetic turf and you have endless programming options.

Here is an exact example the studio we have and the equipment it contains:

Try the following Aire Fitness inspired out door workout.  Remember to time yourself so you can repeat the workout at a later date and see if you’ve become more efficient.

Remember to consult with an Epic fitness professional before attempting new exercises.

400 Meter Sled Push
20 Kettlebell Swings
10 TRX Back Rows
400 Meter Sled Push
20 Kettlebell Swings
10 TRX Back Rows
400 Meter Sled Push

      

 

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Workout Wednesday – 9/26

By | Epic Extras

This week, we will highlight the machine section of The Epic’s main fitness floor. We have successfully placed over twenty of Precor’s Discovery Series Selectorized machines:

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What sets these machines apart from others is that they “combine all the functional performance elements demanded from a strength line, with a focus on ease of use and thoughtful design.”  This means, whether you’re a beginner looking to get acquainted with muscular fitness or a seasoned exerciser looking for an efficient workout, these machines are a great option.  They will also be used extensively in our adaptive fitness program.  With an emphasis on natural movement and proper biomechanics, the Discovery Series will prevent injury while allowing for adjustable resistances and angles.

Try this Precor Discovery Series inspired workout:

Precor 30 Minute Time Crunch:

This is a total body, circuit training workout. It combines cardiovascular exercise with resistance and builds strength while burning calories and focusing on major muscle groups.

Warm-Up:

  • For 5 minutes, gradually increase to moderate intensity on a Precor cardio machine (Treadmill, Elliptical, etc.)

Workout:

Training Resistance: Use about 50 to 60 percent of your maximal weight for the same exercise.

  • Choose 8 – 10 Precor machines
  • Perform 2 sets of 12-15 reps on each machine
  • Rest 15-30 seconds between each set
  • Rest 45-60 seconds between each machine

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