2010 RX STAR CHICK WORKSHOP SERIES

RX-STAR CHICK “More than Just a Beautiful Face”

Orange Coast CrossFit is proud to present a series of CrossFit skills workshops for the ladies. After hosting a very successful OC THROWDOWN, OCC realized the importance of constantly offering high caliber training and advancement to CrossFit Athletes in Orange County. OCC and CrossFit/SealFit Coach, Aly Willier, have teamed up to present a series of workshops that will focus on giving women the opportunity to challenge themselves like never before. The workshop series will be held exclusively at Orange Coast CrossFit; however, will be open to women from all CrossFit boxes. RX-STAR symbolizes the rock star in every woman athlete and stands for “simple tactics achieving results”.Butterfly pull-ups to Muscle – ups and many other skills will be taught! If you want to improve your skills, and meet great CrossFit ladies from all around the OC, sign up now as we are only allowing 8 women per workshop.

Here it is:

What: RX- Star Chick Workshops: 2 hour Workshops that will be hosted once a month for three months focusing on skills enhancement and goal setting.

• Workshop #1: January 30^th, 2010 (10am to 12pm)- Learning the Muscle – Up. A workshop that will focus on the skills needed to achieve a muscle up. It will include stretching exercises, flexibility training, skill assessment, and technique development.

• Workshop #2: February 27^th, 2010 (10am to 12pm)- Learning the Butterfly Pull-up and unbroken reps of Pull-ups. A workshop that will focus on technique of pull-ups but also will dig into the power of the mind in achieving results for unbroken reps.

• Workshop #3: March 20, 2010 (10am to 12pm)- Advancement in Oly Lifting and assessing your goals. A workshop that will refocus on workshop #1 in testing your advancement on the muscle-up and will also have an interactive workshop and technique WOD for Oly lifting.

Why: Women are ROCK STARS! And Orange Coast CrossFit recognizes the importance of offering advancement to the ladies beyond just a 1 hr CrossFit class!

How Much: The package of all 3 workshops will be $90.00 or $35.00 for each individual workshop. It is highly recommended that you sign up for the series since the learning agenda will build from one workshop to the next. For all members of OCC the cost will be $80.00 for the package or $30.00 for eachindividual workshop.

When: Please register by sending an email to alywillier@hotmail.com to confirm your spot and make checks payable to Orange Coast CrossFit. Please send all payments by 1/20/10 to:

Orange Coast CrossFit

1677 Superior Ave. Unit H

Costa Mesa, CA 92627

All questions can be sent to :

Aly Willier – alywillier@hotmail.com Phone: 949-230-6697

Anne Berryhill – adberryhill@cox.net Phone: 949-280-3407