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You are here: Home / 2017 / Archives for April 2017

Archives for April 2017

April EPIC NYC Member(s) of the Month: Mandy G. and Sarah K.

April 27, 2017 //  by Jacqueline Schmoll

April EPIC NYC Member(s) of the Month: Mandy G. and Sarah K.

  • Jacqueline Schmoll
  • April 27, 2017
  • 11:43 pm
  • Member of the Month, Member Spotlight, New York

Congratulations Mandy and Sarah! Your hard work and commitment to EPIC has not gone unnoticed. Each month, we recognize a member for what they put in, and this month, you have been chosen! We would like to brag about you in our newsletter and on social media so if you would please fill out the questions below that would help us to do so!

I have been an EPIC Member Since:

Sarah: August, 2016

Mandy: August, 2016

EPIC Fun Fact

This can be anything about yourself or an EPIC memory from your time at the gym. Play any sports? Have any interesting hobbies. etc.

Sarah: When I’m not at the gym or at work my husband and I spend our time volunteering with Sean Casey Animal Rescue in Brooklyn. We help run the mobile adoption events that you see throughout the city. We spend our weekends educating potential pet families of what to expect when bringing home a rescue animal. We also have two rescue pets, our cat Smokey and do Marley. As an added bonus, our pup runs 20+ miles a day on a treadmill because he likes to be active like me!

Mandy: I used to play competitive dodgeball. I even went to the world dodgeball championship in Las Vegas. True Story!

My favorite EPIC class is

Sarah: Blast

Mandy: Grynd

Give us a quick background on yourself.

Sarah: I grew up in a small town south of Buffalo (go Bills!) called Bemus Point. Since winter pretty much lasts forever there, I fell in love with winter sports at a very young age. When I was 5 I begged/cried/screamed for my parents to let me learn how to ice skate and was hooked from day one. I went on to be a competitive figure skater at the Senior level (like on TV) through high school. I competed at the collegiate level for the Univeristy of Vermont and performed in ice shows throughout New England and New York State. Since moving to New York City I have been involved in the local skating clubs here, and coach at the Lakeside rink in Prospect Park.

What has been your biggest accomplished since joining EPIC?

being able to do unassisted pull-ups

Mandy: I’m originally from Fairfield, Connecticut. I’ve lived in NYC for almost 10 years now which I think means that I can finally call myself a New Yorker! I currently work in music licensing which is a dream job for me. As a result I like to argue that my workout playlists are by far the best. When I’m not going to concerts for work I like running, baking and hanging out with friends. I used to say my favorite thing to do was going for a run in Central Park but now that I’m a Brooklynite I’m required to change that to Prospect Park.

Give us a quick background on yourself.

Sarah: @mrs_kovacs

Mandy: @mandygabriel827

Recent Posts

  • EP. 008 – A new year begins and with it, a new era for EPIC
  • EP. 007 – FROM MEMBER TO COACH TO 2X EPIC OWNER, ALEX TALKS TO TEDDY HSIUNG ABOUT THE BUSINESS OF GYM OWNERSHIP.
  • EP. 006 – OCR WORLD CHAMPIONSHIPS WITH ADRIAN BIJANADA
  • EP. 005 – No Holds Barred with NYC EPIC coach, Jesse Benedetti
  • EP. 004 – Alex Breaks Down Corporate America With One Of His Closest Friends, Jeremy Andrewjewsky

Archives

  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • June 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015

Categories

  • #IntervalTraining
  • #LiveEpicBeEpic
  • #LiveEpicLifestyle
  • Appetizers
  • Body Weight Exercises
  • Breakfast
  • Challenging Workouts or Obstacle Course Training
  • Coaches Profile
  • Desserts
  • EGKC
  • EPIC Global
  • EPIC Transformation
  • Fitness
  • Kettlebell Exercises
  • Member of the Month
  • Member Posts
  • Member Spotlight
  • Miami
  • New York
  • Plyo Box Exercises
  • Podcast
  • Recipes
  • Videos
  • Wellness
  • Westchester
  • Wreck Bag Exercises

Category: Member of the Month, Member Spotlight, New York

Kettlebell Mantis Get Ups | EPIC Interval Training

April 12, 2017 //  by Jacqueline Schmoll

Kettlebell Mantis Get Ups | EPIC Interval Training

  • Jacqueline Schmoll
  • April 12, 2017
  • 5:29 pm
  • EPIC Global, Kettlebell Exercises

2 Mantis Get Up Variations using a kettlebell.

  • Mantis Get Ups Goblet Hold
  • Mantis Get Ups Racked

Recent Posts

  • EP. 008 – A new year begins and with it, a new era for EPIC
  • EP. 007 – FROM MEMBER TO COACH TO 2X EPIC OWNER, ALEX TALKS TO TEDDY HSIUNG ABOUT THE BUSINESS OF GYM OWNERSHIP.
  • EP. 006 – OCR WORLD CHAMPIONSHIPS WITH ADRIAN BIJANADA
  • EP. 005 – No Holds Barred with NYC EPIC coach, Jesse Benedetti
  • EP. 004 – Alex Breaks Down Corporate America With One Of His Closest Friends, Jeremy Andrewjewsky

Archives

  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • June 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015

Categories

  • #IntervalTraining
  • #LiveEpicBeEpic
  • #LiveEpicLifestyle
  • Appetizers
  • Body Weight Exercises
  • Breakfast
  • Challenging Workouts or Obstacle Course Training
  • Coaches Profile
  • Desserts
  • EGKC
  • EPIC Global
  • EPIC Transformation
  • Fitness
  • Kettlebell Exercises
  • Member of the Month
  • Member Posts
  • Member Spotlight
  • Miami
  • New York
  • Plyo Box Exercises
  • Podcast
  • Recipes
  • Videos
  • Wellness
  • Westchester
  • Wreck Bag Exercises

Category: EPIC Global, Kettlebell Exercises

WHAT IS INTERVAL TRAINING? | EPIC Interval Training

April 11, 2017 //  by Jacqueline Schmoll

WHAT IS INTERVAL TRAINING? | EPIC Interval Training

  • Jacqueline Schmoll
  • April 11, 2017
  • 1:41 am
  • EPIC Global, Videos

EPIC Interval Training is a circuit-style fitness program that injects the fun back into fitness and produces real results.

With fitness trends that come and go, EPIC concentrates on proven core values of training that breeds results. We start with a foundation of body weight, cardio and strength training, toss in a hefty dose of High Intensity Interval Training (HIIT) and top it off with some mobility drills to recover and restore your body.

Our program has progressive levels so that anyone, no matter your fitness level, can partake in our interval training. EPIC has also been rated one of the most entertaining and effective workouts by various national media outlets and been featured on Jillian Michael’s Sweat Inc. Just as life presents obstacles, our fitness regimen is all about conquering obstacles through fitness.

At EPIC you will develop overall strength, endurance, power, agility and balance. We aim to complement every aspect of our members lives; from training to team competitions and social events. EPIC is more than just a fitness center, it’s an experience!
If you’re looking to lose weight, increase muscle mass, and achieve that chiseled look…this program is for you! This program is for beginners to advanced fitness enthusiasts.

EPIC Interval Training consists of seven different fitness classes along with various specialty classes to assure your fitness regime stays fresh. All classes have a range of 5-8 unique circuit stations that utilize EPIC movements.

Workouts are reprogrammed every 4 weeks with different EPIC movements to ensure enough time to see progress as you can take a specific class at least 4 times each month, but also ensure new and exciting workouts each month.

Recent Posts

  • EP. 008 – A new year begins and with it, a new era for EPIC
  • EP. 007 – FROM MEMBER TO COACH TO 2X EPIC OWNER, ALEX TALKS TO TEDDY HSIUNG ABOUT THE BUSINESS OF GYM OWNERSHIP.
  • EP. 006 – OCR WORLD CHAMPIONSHIPS WITH ADRIAN BIJANADA
  • EP. 005 – No Holds Barred with NYC EPIC coach, Jesse Benedetti
  • EP. 004 – Alex Breaks Down Corporate America With One Of His Closest Friends, Jeremy Andrewjewsky

Archives

  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • June 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015

Categories

  • #IntervalTraining
  • #LiveEpicBeEpic
  • #LiveEpicLifestyle
  • Appetizers
  • Body Weight Exercises
  • Breakfast
  • Challenging Workouts or Obstacle Course Training
  • Coaches Profile
  • Desserts
  • EGKC
  • EPIC Global
  • EPIC Transformation
  • Fitness
  • Kettlebell Exercises
  • Member of the Month
  • Member Posts
  • Member Spotlight
  • Miami
  • New York
  • Plyo Box Exercises
  • Podcast
  • Recipes
  • Videos
  • Wellness
  • Westchester
  • Wreck Bag Exercises

Category: EPIC Global, Videos

WRECK BAG GOOD MORNINGS | EPIC INTERVAL TRAINING

April 10, 2017 //  by Jacqueline Schmoll

WRECK BAG GOOD MORNINGS | EPIC INTERVAL TRAINING

  • Jacqueline Schmoll
  • April 10, 2017
  • 6:48 pm
  • EPIC Global, Wreck Bag Exercises

Rest the bag on the upper back and secure it by holding on to the straps. Keep the feet hip width apart as you hinge forward with a flat back and soft knees. Once you feel a loading of the hamstrings come back up.

Recent Posts

  • EP. 008 – A new year begins and with it, a new era for EPIC
  • EP. 007 – FROM MEMBER TO COACH TO 2X EPIC OWNER, ALEX TALKS TO TEDDY HSIUNG ABOUT THE BUSINESS OF GYM OWNERSHIP.
  • EP. 006 – OCR WORLD CHAMPIONSHIPS WITH ADRIAN BIJANADA
  • EP. 005 – No Holds Barred with NYC EPIC coach, Jesse Benedetti
  • EP. 004 – Alex Breaks Down Corporate America With One Of His Closest Friends, Jeremy Andrewjewsky

Archives

  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • June 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015

Categories

  • #IntervalTraining
  • #LiveEpicBeEpic
  • #LiveEpicLifestyle
  • Appetizers
  • Body Weight Exercises
  • Breakfast
  • Challenging Workouts or Obstacle Course Training
  • Coaches Profile
  • Desserts
  • EGKC
  • EPIC Global
  • EPIC Transformation
  • Fitness
  • Kettlebell Exercises
  • Member of the Month
  • Member Posts
  • Member Spotlight
  • Miami
  • New York
  • Plyo Box Exercises
  • Podcast
  • Recipes
  • Videos
  • Wellness
  • Westchester
  • Wreck Bag Exercises

Category: EPIC Global, Wreck Bag Exercises

Wreck Bag Clean & Press | EPIC Interval Training

April 10, 2017 //  by Jacqueline Schmoll

Wreck Bag Clean & Press | EPIC Interval Training

  • Jacqueline Schmoll
  • April 10, 2017
  • 6:44 pm
  • EPIC Global, Wreck Bag Exercises

Clean & Press and Snatches using a wreck bag.

Level 1 Clean:

Holding as close to the bag as possible, pull the bag from the floor and let it flip over so that you catch it in your arms.

Level 2

Clean and Press

Level 3

Snatch

Recent Posts

  • EP. 008 – A new year begins and with it, a new era for EPIC
  • EP. 007 – FROM MEMBER TO COACH TO 2X EPIC OWNER, ALEX TALKS TO TEDDY HSIUNG ABOUT THE BUSINESS OF GYM OWNERSHIP.
  • EP. 006 – OCR WORLD CHAMPIONSHIPS WITH ADRIAN BIJANADA
  • EP. 005 – No Holds Barred with NYC EPIC coach, Jesse Benedetti
  • EP. 004 – Alex Breaks Down Corporate America With One Of His Closest Friends, Jeremy Andrewjewsky

Archives

  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • June 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015

Categories

  • #IntervalTraining
  • #LiveEpicBeEpic
  • #LiveEpicLifestyle
  • Appetizers
  • Body Weight Exercises
  • Breakfast
  • Challenging Workouts or Obstacle Course Training
  • Coaches Profile
  • Desserts
  • EGKC
  • EPIC Global
  • EPIC Transformation
  • Fitness
  • Kettlebell Exercises
  • Member of the Month
  • Member Posts
  • Member Spotlight
  • Miami
  • New York
  • Plyo Box Exercises
  • Podcast
  • Recipes
  • Videos
  • Wellness
  • Westchester
  • Wreck Bag Exercises

Category: EPIC Global, Wreck Bag Exercises

Wreck Bag Deadlifts | EPIC Interval Training

April 10, 2017 //  by Jacqueline Schmoll

Wreck Bag Deadlifts | EPIC Interval Training

  • Jacqueline Schmoll
  • April 10, 2017
  • 6:38 pm
  • #IntervalTraining, EPIC Global

Deadlifts using a wreck bag.

Recent Posts

  • EP. 008 – A new year begins and with it, a new era for EPIC
  • EP. 007 – FROM MEMBER TO COACH TO 2X EPIC OWNER, ALEX TALKS TO TEDDY HSIUNG ABOUT THE BUSINESS OF GYM OWNERSHIP.
  • EP. 006 – OCR WORLD CHAMPIONSHIPS WITH ADRIAN BIJANADA
  • EP. 005 – No Holds Barred with NYC EPIC coach, Jesse Benedetti
  • EP. 004 – Alex Breaks Down Corporate America With One Of His Closest Friends, Jeremy Andrewjewsky

Archives

  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • June 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015

Categories

  • #IntervalTraining
  • #LiveEpicBeEpic
  • #LiveEpicLifestyle
  • Appetizers
  • Body Weight Exercises
  • Breakfast
  • Challenging Workouts or Obstacle Course Training
  • Coaches Profile
  • Desserts
  • EGKC
  • EPIC Global
  • EPIC Transformation
  • Fitness
  • Kettlebell Exercises
  • Member of the Month
  • Member Posts
  • Member Spotlight
  • Miami
  • New York
  • Plyo Box Exercises
  • Podcast
  • Recipes
  • Videos
  • Wellness
  • Westchester
  • Wreck Bag Exercises

Category: #IntervalTraining, EPIC Global

Wreck Bag Lunge Variations | EPIC Interval Training

April 10, 2017 //  by Jacqueline Schmoll

Wreck Bag Lunge Variations | EPIC Interval Training

  • Jacqueline Schmoll
  • April 10, 2017
  • 6:26 pm
  • EPIC Global, Wreck Bag Exercises

Wreck bags are a must in obstacle course training but they are also great for anyone who wants a challenging total body workout and take their strength training to a new level. Using the wreck bag is a convenient and efficient way to optimize your workout. The handles on the front allow you to gain a good grip on the bag so you have control over it and don’t need to pause your workout to reposition. I recommend the Wreck bag for anyone looking to change up their workout routine in a safe and comfortable way.

Recent Posts

  • EP. 008 – A new year begins and with it, a new era for EPIC
  • EP. 007 – FROM MEMBER TO COACH TO 2X EPIC OWNER, ALEX TALKS TO TEDDY HSIUNG ABOUT THE BUSINESS OF GYM OWNERSHIP.
  • EP. 006 – OCR WORLD CHAMPIONSHIPS WITH ADRIAN BIJANADA
  • EP. 005 – No Holds Barred with NYC EPIC coach, Jesse Benedetti
  • EP. 004 – Alex Breaks Down Corporate America With One Of His Closest Friends, Jeremy Andrewjewsky

Archives

  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • June 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015

Categories

  • #IntervalTraining
  • #LiveEpicBeEpic
  • #LiveEpicLifestyle
  • Appetizers
  • Body Weight Exercises
  • Breakfast
  • Challenging Workouts or Obstacle Course Training
  • Coaches Profile
  • Desserts
  • EGKC
  • EPIC Global
  • EPIC Transformation
  • Fitness
  • Kettlebell Exercises
  • Member of the Month
  • Member Posts
  • Member Spotlight
  • Miami
  • New York
  • Plyo Box Exercises
  • Podcast
  • Recipes
  • Videos
  • Wellness
  • Westchester
  • Wreck Bag Exercises

Category: EPIC Global, Wreck Bag Exercises

Wreck Bag Shuttle Sprints | EPIC Interval Training

April 10, 2017 //  by Jacqueline Schmoll

Wreck Bag Shuttle Sprints | EPIC Interval Training

  • Jacqueline Schmoll
  • April 10, 2017
  • 6:23 pm
  • EPIC Global, Wreck Bag Exercises

Add a wreck bag to your shuttle runs and get a full body workout.

Level 1

Grab one bag, as efficiently as you can and raise the bag to shoulder position. Sprint to a designated spot and return and repeat.

Level 2

Grab one bag, as efficiently as you can. Sprint it down to a designated spot. Release the bag and sprint back to grab another.

Wreck bags are a must in obstacle course training but they are also great for anyone who wants a challenging total body workout and take their strength training to a new level. Using the wreck bag is a convenient and efficient way to optimize your workout. The handles on the front allow you to gain a good grip on the bag so you have control over it and don’t need to pause your workout to reposition. I recommend the Wreck bag for anyone looking to change up their workout routine in a safe and comfortable way.

Recent Posts

  • EP. 008 – A new year begins and with it, a new era for EPIC
  • EP. 007 – FROM MEMBER TO COACH TO 2X EPIC OWNER, ALEX TALKS TO TEDDY HSIUNG ABOUT THE BUSINESS OF GYM OWNERSHIP.
  • EP. 006 – OCR WORLD CHAMPIONSHIPS WITH ADRIAN BIJANADA
  • EP. 005 – No Holds Barred with NYC EPIC coach, Jesse Benedetti
  • EP. 004 – Alex Breaks Down Corporate America With One Of His Closest Friends, Jeremy Andrewjewsky

Archives

  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • June 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015

Categories

  • #IntervalTraining
  • #LiveEpicBeEpic
  • #LiveEpicLifestyle
  • Appetizers
  • Body Weight Exercises
  • Breakfast
  • Challenging Workouts or Obstacle Course Training
  • Coaches Profile
  • Desserts
  • EGKC
  • EPIC Global
  • EPIC Transformation
  • Fitness
  • Kettlebell Exercises
  • Member of the Month
  • Member Posts
  • Member Spotlight
  • Miami
  • New York
  • Plyo Box Exercises
  • Podcast
  • Recipes
  • Videos
  • Wellness
  • Westchester
  • Wreck Bag Exercises

Category: EPIC Global, Wreck Bag Exercises

Wreck Bags Squat Variations | EPIC Interval Training

April 10, 2017 //  by Jacqueline Schmoll

Wreck Bags Squat Variations | EPIC Interval Training

  • Jacqueline Schmoll
  • April 10, 2017
  • 6:20 pm
  • EPIC Global, Wreck Bag Exercises

3 variations of squats (back, front and overhead) using a wreck bag.

Level 1

Back Squat Let the bag rest on the nape of the neck as you hold on to the straps.

Level 2

Front Squat Rest the bag on the tops of your shoulders and cradle it in your arms. Keep the elbows high as you squat down.

Level 3

Overhead Squat Keep the bag in an overhead press position as you squat down.

Wreck bags are a must in obstacle course training but they are also a great for anyone who wants a challenging total body workout and take their strength training to a new level. Using the wreck bag is a convenient and efficient way to optimize your workout. The handles on the front allow you to gain a good grip on the bag so you have control over it and don’t need to pause your workout to reposition. I recommend the Wreck bag for anyone looking to change up their workout routine in a safe and comfortable way.

Recent Posts

  • EP. 008 – A new year begins and with it, a new era for EPIC
  • EP. 007 – FROM MEMBER TO COACH TO 2X EPIC OWNER, ALEX TALKS TO TEDDY HSIUNG ABOUT THE BUSINESS OF GYM OWNERSHIP.
  • EP. 006 – OCR WORLD CHAMPIONSHIPS WITH ADRIAN BIJANADA
  • EP. 005 – No Holds Barred with NYC EPIC coach, Jesse Benedetti
  • EP. 004 – Alex Breaks Down Corporate America With One Of His Closest Friends, Jeremy Andrewjewsky

Archives

  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • June 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015

Categories

  • #IntervalTraining
  • #LiveEpicBeEpic
  • #LiveEpicLifestyle
  • Appetizers
  • Body Weight Exercises
  • Breakfast
  • Challenging Workouts or Obstacle Course Training
  • Coaches Profile
  • Desserts
  • EGKC
  • EPIC Global
  • EPIC Transformation
  • Fitness
  • Kettlebell Exercises
  • Member of the Month
  • Member Posts
  • Member Spotlight
  • Miami
  • New York
  • Plyo Box Exercises
  • Podcast
  • Recipes
  • Videos
  • Wellness
  • Westchester
  • Wreck Bag Exercises

Category: EPIC Global, Wreck Bag Exercises

WRECK BAG BOX STEP UPS | EPIC INTERVAL TRAINING

April 10, 2017 //  by Jacqueline Schmoll

WRECK BAG BOX STEP UPS | EPIC INTERVAL TRAINING

  • Jacqueline Schmoll
  • April 10, 2017
  • 6:16 pm
  • #IntervalTraining, EPIC Global
Box step ups using a wreck bag.
Wreck bags are a must in obstacle course training but they are also a great for anyone who wants a challenging total body workout and take their strength training to a new level. Using the wreck bag is a convenient and efficient way to optimize your workout. The handles on the front allow you to gain a good grip on the bag so you have control over it and don’t need to pause your workout to reposition. I recommend the Wreck bag for anyone looking to change up their workout routine in a safe and comfortable way.

Recent Posts

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  • EP. 007 – FROM MEMBER TO COACH TO 2X EPIC OWNER, ALEX TALKS TO TEDDY HSIUNG ABOUT THE BUSINESS OF GYM OWNERSHIP.
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Ben Buchanan was born in Michigan and grew up in Central Florida after his family moved to Tavares, FL. As a kid, he was always active and played basketball, football, and ran track. He attended the University of Michigan where he met his wife, Annelise. They moved to Melbourne over 20 years ago and have 4 wonderful kids. Ben is an Independent Financial Advisor and has his own local business!

Fitness has always been a priority for Ben who enjoys lifting weights, running, and yoga. He has run many local roads and trail races and completed a handful of marathons. He has been a part of the Brevard Old Red Eye Rugby Club since 2001. In addition to playing for the Red Eyes, he was part of the Florida Select Side and represented the USA South Panthers territorial team for four years. Never one to retire, he occasionally makes an appearance on the “pitch”.

In 2015, as his rugby career was winding down, Ben began competing in Scottish Highland Athletics and often travels to festivals around Florida to compete. The competitions are made up of 7-9 events that consist of throwing weights/objects for height or distance. His favorite event is the caber toss, where a large telephone-like pole is flipped. In 2019, while on vacation in Scotland, Ben had the honor of competing at the Gourock Highland Games.

He started practicing yoga as a way to improve flexibility and round out his existing fitness routine. With yoga, Ben found a way to challenge himself physically while also learning to relax his mind. He completed the 200 hour Yoga Alliance Teacher Training in 2020. Since then, he has been teaching Yoga and Endurance Conditioning classes at the Yogi Perogi. Calisthenics and bodyweight training is something he loves and in 2019, he completed the Progressive Calisthenics Certification instructor course in New York City with the Kavadlo brothers. Ben is also a level 200 certified rugby coach.

Ben recently started pursuing another passion; acting. Since starting in 2021, he has appeared in several commercials and independent films. Ben looks forward to helping people at Space Coast Fitness & OCR have fun while they reach their fitness goals!

Coach Tracy
Coach Tracy

Hello! My name is Tracy Crockett. I live here in Melbourne, Florida with my hubby, husky and two boys who are very active in Travel Baseball, Littte League and Flag Football. I grew up in the midwest and was very active in sports as well. I enjoyed Volleyball,  Basketball, Track and Cheerleading. I have always loved hiking, biking, rafting…anything outdoors!

As a young adult I focused on my career, traveling and just living life! Once we decided to start a family I knew I wanted to be the best mom I could be. I decided to start my own fitness journey after I had my first son. Like many do I started at the back of the class just hoping to survive each class. I was lucky enough to have instructors that really motived the entire class no matter the level or where you were in the room. With that came success and was so empowering. That inspired me to want to help others in their fitness journey so I became an AFAA certified personal trainer and group fitness instructor and most recently a certified Epic coach! Which is super exciting! I love seeing people succeed, crush their goals and set new ones. We are never done growing and improving!

In the last few years I have discovered I enjoy Obstacle Course Racing. It has helped me grow not only physically but mentally. The camaraderie and confidence it instills in every person who completes a race is amazing and addicting. No matter if it is your first race or 50th. I have competed in several local races and qualified and competed in the OCR World Championships twice and North American OCR Championships once. Such an amazing experience. I am looking forward to helping you reach your goals no matter what they are! Success is within reach!

“The pain you feel today is the strength you feel tomorrow”

Coach Lara
Lara Ramos is our EPIC Mobility Coach.  Lara is from the beautiful island of Puerto Rico. Her family has been living on the Space Coast since 2007.

Lara has practiced Yoga since 2011, and taught since 2014.  She completed her 200 E-RYT Yoga Certification under Annette Armstrong at Downtown Yoga, a pioneer in this field in Melbourne, Florida. Her certifications include Vinyasa, Yin, Hot and Power Yoga.

Coach Lara strives to provide you a practice that includes effort and surrender. She meets her students at their level of experience and physical ability with a focus on safety and body awareness.  Her classes and sequences are approachable, nurturing, creative, at times challenging and always fun. She spends time creating a playlist along with the sequence so that you will leave feeling renewed, inspired and accomplished.

Lara considers her Yoga practice a  constant journey. Yoga has given her freedom both physically and mentally. She believes strongly in the value of remaining a student and has plans to continue to deepen her training not only as a Yoga Instructor but also in foundational Ayurveda philosophy to complement the Yoga Practice and enhance the health and well being of each individual.

Lets explore #EpicMobility Yoga Flow together.  See you on the mat!

Coach Terry grew up in Dallas, Texas and is consumed by all things outdoors. While growing up in Texas, he was active in Boy Scouts, football, BMX, and Karate. By his early twenties, he was living in San Diego, California and fully engaged in all the outdoor activities that Southern California has to offer – ocean swimming, surfing, hiking, road biking, Team Sport Kiting, and a deep dive into Tae Kwon Do.

Terry began his technical career as a radar engineering support and integration technician at Naval Research and Development (NRaD), Depot West in San Diego, and providing full radar system refurbishments at Space and Naval Warfare Systems Center (SPAWAR), San Diego. Terry received his formal radar system training at Pensacola Naval Air Station, home the Blue Angels. In 2000, Terry left the government for the private sector to work for Northrop Grumman where he managed remote radar sites and deployments supporting US counter-drug efforts in Central and South America. Terry met the love of his life while in Colombia and they were married in her home town of Medellin in 2005. Then in 2008 it was time to raise a family and they moved to El Paso, Texas where Terry worked for ITT Systems on the Tethered Aerostat Radars along the US Border.

In 2010, Terry moved to Melbourne, Florida where Terry has taken on multiple rolls for TSS Solutions. As a Certified Quality Auditor, LSSBB, and PMP Terry is a change agent in and out of the office and the Kaizen philosophy of small incremental continuous improvements is the perfect match for EPIC Interval Training.

Terry got his first taste of Obstacle Course Racing (OCR) in 2015 when he took part in the Brevard County Sheriff’s office Jail Break Mud Run. He then went on to run in the Miami Spartan Sprint that same year and the addiction to OCR was set. In 2017, Terry began competing in the Age Group category and with the help of Coach Jackie was able to qualify for and compete in the 2019 Spartan North American Championships. Terry received his Personal Trainer Certification from the American Counsel on Exercise (ACE) in 2020.

When I was about 9 years old, I realized that adults got big and slow when they stopped playing – Never stop playing!

Jackie is co-ownerand has knowledge and experience in coaching all ages, levels and abilities. Coach Jackie is a Certified Personal Trainer through the American Council on Exercise ACE, a Certified Spartan SGX Level 1 Coach, and a certified EPIC Interval Training Coach. Jackie has always loved fitness and sports. She played Division 1 Field Hockey at The University of Maryland, College Park (UMD) where she received her Bachelor of Science in Aerospace Engineering degree and her Masters in Business Administration (MBA). She was part of the 1999 Division 1 National Championship Team. In 2001, Jackie began distance running and ran Cross Country and Track & Field at UMD until 2002. From 2002-2003, Jackie was the Assistant Coach of the UMD Cross Country Team. Jackie has continued to run competitively since 2003 until the present. Jackie has trained for and competed in short and long distance running events obstacle course races. Her favorite distances are 5k, 10k, 10 mile, Half Marathon, and Marathons (she has run 9!). Jackie has also run over 15 Spartan Races (completing the Spartan Trifecta in 2014 and 2018, and 2019) and multiple other branded OCR races (Spartan Race, Tough Mudder, Savage, BattleFrog, and Rugged Maniac). Because she is a Certified ACE Personal Trainer, and Certified Spartan Race Group Exercise Coach (Spartan SGX), she is highly qualified to train participants for obstacle course and endurance racing. Finally, Jackie works full time in the Aerospace and Defense Industry and is a mom of three kids. Becoming a mom helped Jackie to realize that there is no better time to do what you have dreamed of than today.

  • Bachelor of Science degree in Aerospace Engineering since 2003.
  • Master’s degree in business administration (MBA) since 2010.
  • EPIC Interval Training Coach since 2020.
  • ACE-Certified Personal Trainer since 2009.
  • Spartan Group Exercise (SGX) Certified since 2015.
  • Mad Dogg Athletics Spinning Certified 2006-2009.
  • CPR/AED Certified since 2006.

 Coach

Steve Schmoll is owner and chief operating officer and has developed expertise in coaching professional and recreational athletes of all levels and abilities. Steve played Division 1 Baseball at the University of Maryland, College Park (UMD) where he received his Bachelor of Science in Biological Engineering degree. Steve was the UMD Male Athlete of the Year and led the Atlantic Coast Conference (ACC) in Strikeouts while setting the UMD Single Season Strikeout Record. Steve was a professional baseball player from 2003 through 2009 playing for the LA Dodgers, New York Mets, and Washington Nationals Major League Baseball organizations. Coach Steve holds a Bachelor of Science degree in Biomedical Engineering and a master’s degree as a Physician Assistant, specializing in Orthopedics. Steve is also a Certified Spartan Race Group Exercise Coach (SGX) and Certified EPIC Interval Training Coach. Steve brings years of training athletes of all ages in multiple sports.

  • Bachelor of Science degree in Biomedical Engineering since 2003.
  • Master’s degree in Physician Assistant since 2014.
  • EPIC Interval Training Coach since 2020.
  • Spartan Group Exercise (SGX) Certified since 2015.
  • Baseball Technique Expert since 2003.
  • CPR/AED Certified since 2010.

My name is Joanna Pettis and I live in PSJ with my husband, Jim, and my daughter, Kierston. I grew up in Merritt Island and graduated from Merritt Island High School, where I was a cheerleader and volleyball/softball player. I graduated from UCF with a degree in Early Childhood Education in 2000 have been teaching at Atlantis Elementary ever since. In 2010, I decided I also wanted to be a group fitness instructor so I completed my certification though AFAA. I began teaching classes such as cardio kickboxing, Strong, Core & More, and HIIT. In 2018, I also received my GEAR certification and started to instruct indoor cycling classes.

I absolutely love instructing/coaching classes and there’s nothing better than sweating and getting stronger with others. Through fitness, I have met some amazing people and some of my best friends. It is so exciting to see people reaching goals and doing things that they didn’t think they could do. Regardless of fitness level – from beginner to elite – there is always room for growth and improvement. I believe that the camaraderie of a group fitness setting fosters accountability and more enjoyment of workouts. And, although each person has their own fitness journey, group fitness gives us a little push; whether it’s friendly competition, inspiration or motivation.

I’ve always been adventurous and had an active lifestyle with a passion for fitness. In 2012, I discovered “mud runs” which were relatively new to the fitness and running world. Over the years these fun “mud runs” have become more competitive and have evolved into obstacle course races (OCR’s). These OCR’s provide motivation for my own personal workouts as the obstacles require strength, endurance, agility, grip strength, balance, and mental grit. As an avid OCR athlete, I have competed in over 95 events including the OCR World Championships 3 times, the United States OCR Championships, and the North American OCR Championships twice. Many of my own personal fitness goals currently revolve around my passion for OCR. Whatever your fitness goals are, I look forward to helping you reach them!

Tammy has been in the fitness field for 20 years and graduated with her M.S. in Exercise, Fitness and Health Promotion from George Mason University. Her fitness career has led her to work in a variety of fitness centers and has given her the opportunity to work with different populations of people from novice to experienced exercisers, military personnel, tactical athletes and those who have injuries.
Tammy enjoys functional training and challenging people to accomplish more than they thought they could. Her favorite statement is “don’t judge a book by it’s cover, you will be surprised”.
Fitness is different for everyone and it is not a one size fits all – that allows for a lot of creativity to help people reach their goals.

*pertinent certifications
Current certifications include:
NSCA-CPT (National Strength and Conditioning Association Certified Personal Trainer)
TSAC-F (Tactical Strength and Conditioning Facilitator thru National Strength and Conditioning Association)
EPIC Certification
TRX Group and Individual
AHA Instructor (American Heart Association)

Coach Terry
Coach Terry

Coach Terry grew up in Dallas, Texas and is consumed by all things outdoors. While growing up in Texas, he was active in Boy Scouts, football, BMX, and Karate. By his early twenties, he was living in San Diego, California and fully engaged in all the outdoor activities that Southern California has to offer – ocean swimming, surfing, hiking, road biking, Team Sport Kiting, and a deep dive into Tae Kwon Do.

Terry began his technical career as a radar engineering support and integration technician at Naval Research and Development (NRaD), Depot West in San Diego, and providing full radar system refurbishments at Space and Naval Warfare Systems Center (SPAWAR), San Diego. Terry received his formal radar system training at Pensacola Naval Air Station, home the Blue Angels. In 2000, Terry left the government for the private sector to work for Northrop Grumman where he managed remote radar sites and deployments supporting US counter-drug efforts in Central and South America. Terry met the love of his life while in Colombia and they were married in her home town of Medellin in 2005. Then in 2008 it was time to raise a family and they moved to El Paso, Texas where Terry worked for ITT Systems on the Tethered Aerostat Radars along the US Border.

In 2010, Terry moved to Melbourne, Florida where Terry has taken on multiple rolls for TSS Solutions. As a Certified Quality Auditor, LSSBB, and PMP Terry is a change agent in and out of the office and the Kaizen philosophy of small incremental continuous improvements is the perfect match for EPIC Interval Training.

Terry got his first taste of Obstacle Course Racing (OCR) in 2015 when he took part in the Brevard County Sheriff’s office Jail Break Mud Run. He then went on to run in the Miami Spartan Sprint that same year and the addiction to OCR was set. In 2017, Terry began competing in the Age Group category and with the help of Coach Jackie was able to qualify for and compete in the 2019 Spartan North American Championships. Terry received his Personal Trainer Certification from the American Counsel on Exercise (ACE) in 2020.

When I was about 9 years old, I realized that adults got big and slow when they stopped playing – Never stop playing!

Coach test

Judy

Coach

Judy McManus has always had a passion for sports and fitness, focusing on soccer, track, and basketball in high school and continuing to play recreational soccer until the birth of her first child in 2010. She took up crossfit, bootcamps, and HIITs as her primary forms of exercise until she discovered OCRs in 2018. Judy ran her first OCR with Jackie and Steve Schmoll in 2018 and has been hooked ever since. Within her first year of racing competitively, she placed 3rd in the Spartan US National Series for her Age Group and competed in the Spartan World Championship in Tahoe, CA. Judy is a 5x Spartan podium award winner and has found a new passion in trail running.

Outside of OCRs, Judy is a FL Gator, graduating with a Doctor of Pharmacy degree and working at Pfizer Pharmaceuticals in Medical Affairs. She has two young boys who keeps her busy with balancing work, their extracurricular activities, and training. Her reason for coaching is “I enjoy helping people challenge themselves to reach new goals, whatever that might be for an individual. For myself, I was never a collegiate level athlete and only started to really push myself in my mid-forties. My first road race was a half marathon which I had only started running 3 months prior. I can do more pull-ups, run farther, and lift more weights now than ever before. Don’t let your mind create limits, at any age people can start to see what their true potential is!”

CASSIDY WATTON

Head of Programming / Coach

Cassidy lives and breathes the Hybrid Training lifestyle! As is Head Coach and Program Director, her passion is creating exciting and effective workouts and putting them into a well-rounded program for all levels to get (and stay) in the best shape of their lives. Cassidy is a member of the Spartan Race Pro Team and is the Champion of CMT’s Steve Austin’s Broken Skull Challenge. Cassidy practices what she preaches…when she is not coaching, you can find her taking a class and setting a brutal pace!

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