3 SESSIONS TODAY: 8:30 AM 4:15 PM 5:30 PM On a 20-minute clock, complete AS MANY ROUNDS (&REPS) AS POSSIBLE (AMRAP) of the following: 10 WALL BALL SHOTS 20/25# 9 CALORIE ROW 10 WALKING LUNGES 3 CROW POSE TO HEADSTAND

8:30 am - Start your day with Tiffany & "Potato" with a soothing but challenging Movement and Mobility session 4:15 & 5:30 WOD - BELOW This is great practice for MEMORIAL DAY MURPH, which we will be doing MONDAY, May 25th - 5:30pm Cindy Complete as many rounds and reps as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 air squats

3 sessions today: 8:30 am 4:15 pm 5:30 pm Please TEXT 863-202-1919 to drop in. RATE: $17 For time: 30 KB swings 800-meter run 30 KB swings 800-meter run ♀ 40-lb kettlebell♂ 55-lb kettlebell

AGE 13 & UP - NON-MEMBERS WELCOME!! Join us for our 16th YEAR honoring LT. MICHAEL MURPHY Who Was Murph? Lieutenant Michael P. Murphy—aka “Murph”—was a U.S. Navy SEAL who was killed in action in Afghanistan in 2005 during Operation Red Wings. In an act of pure courage, Murph knowingly left cover, exposing himself to enemy fire to get a clear signal and call for help for his team. That decision cost him his life—but it also saved others. For his bravery, Murph was posthumousl

2 session times today: 4:15 & 5:30 pm 5 rounds for time of: SUMO DEADLIFT HIGH PULL 30-calorie BIKE -OR- 20 calorie ROW 20 sumo deadlift high pulls 15 knees-to-elbows ♀ 65-lb barbell♂ 95-lb barbell Stimulus and Strategy:Today's workout is a longer-duration triplet with some intended grip interference. Expect to spend the most time on the bike — choose a calorie volume that allows you to finish in 3 minutes or less each round. Choose a light sumo deadlift high pull loading t

NO BOXFIT TONIGHT at 5:30 pm 8:30 am: Tabata Yoga with Lisa

For Time 100 Thrusters (135/95 lb) Rx 5 Burpees to start and at the top of every minute Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. At the top of the minute (1:00) complete another 5 burpees. Repeat each minute until 100 total thrusters are completed. Barbell Thruster Score is the total time it takes to complete all 100 thrusters. Good Score for “Kalsu” – Beginner: 22-30 minutes – Intermediate: 19-22 minutes – Advanced: 15-19 minu

8:30 am - Start your day with Movement & Mobility with Tiffany Mobility Class Wed. & Fri 8:30 am 4:15 & 5:30 PM - WOD BELOW (Everything is SCALABLE!! just get here!!) 75-50-25 reps for time of: Wall-ball shots AbMat sit-ups ROW calories ♀ 14-lb medicine ball to a 9-foot target ♂ 20-lb medicine ball to a 10-foot target

3 SESSIONS TODAY: 8:30 AM 4:15 PM 5:30 PM 5 rounds for time of: 15 box jumps 15 bench presses ♀ 95-lb barbell and a 24-inch box ♂ 135-lb barbell and a 30-inch box Stimulus and Strategy: Today, we have a spicy, fast-paced couplet. It might look easy on paper, but expect this combination to be challenging. Maintain a fast but sustainable pace on the box jumps OR step-ups to allow a bit of recovery for the next set of bench presses. Plan to complete the bench presses in 1-2 sets

2 SESSIONS TODAY: 4:15 & 5:30 PM WARM UP: Trainer led Strategy: Today, you'll take on a longer metabolic workout with running and moderate-to-heavy deadlifts. Shoot to complete each run in 5 minutes or less and the deadlifts in 2 minutes or faster each round. Take time in the warm-up to work on deadlift mechanics and positioning. Remember, if you cannot maintain sound technique, you'll need to reduce the weight until you can. This will only get more challenging after each r

Beginners WELCOME!! NO DROP INS!! Please go to our WEBSTORE page and sign up 9:30 AM: Class Cafe' OPENS at 9 am - 11 am Enrique Ramos (R) Trainer

2 very DIFFERENT classes today!! I think you should try BOTH!!! 8:30 am: Tabata Yoga with Lisa 5:30 pm - BoxFIT with Enrique Ramos (ADDT'L CHARGE, MEMBER DISCOUNT) PLEASE SECURE YOUR SPOT ON OUR WEBSTORE PAGE.

Grab a buddy and let's GO!! On a 20-MINUTE CLOCK, complete As Many Rounds (& reps) As Possible of: 200m ROW 25 WALL BALL SHOTS 30 KB SWINGS 10 BURPEE BOX JUMPS (Share the reps, but as equally as possible!!!)

3 SESSIONS TODAY: 8:30 AM Movement & Mobility w/Lisa or Tiffany 4:15 PM WOD BELOW 5:30 PM WOD BELOW 5 RFT 2 ROPE CLIMBS 4 TURKISH GET UPS RX = 45/35# 6 WEIGHTED BACK EXTENSIONS 8 GOBLET SQUATS RX = 45/35# Turkish Get Up

3 SESSIONS TODAY: 8:30 AM 4:15 PM 5:30 PM Complete as many rounds and reps as possible in 20 minutes of: 400-meter run 10 front rack walking lunges 50 box step-ups ♀ 20-inch box♂ 24-inch box

2 sessions TODAY!! Choose 4:15 & 5:30 pm Nasty Girls 3 rounds for time of: 50 air squats 7 muscle-ups -OR- progressions 10 hang power cleans ♀ 95-lb barbell♂ 135-lb barbell Candace using progressions for her muscle up

2 very DIFFERENT classes today!! I think you should try BOTH!!! 8:30 am: Tabata Yoga with Lisa 5:30 pm - BoxFIT with Enrique Ramos (ADDT'L CHARGE, MEMBER DISCOUNT) PLEASE SECURE YOUR SPOT ON OUR WEBSTORE PAGE.

4 rounds for max reps: 1 minute of snatches using barbell 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest ♀ 85-lb barbell and 35-lb dumbbells to a 20-inch box ♂ 135 lb barbell and 50-lb dumbbells to a 20-inch box "Show me your FOREHEAD!!!"

8:30 am - Movement & Mobility - Drop ins WELCOME!!! 4:15 PM & 5:30 pm - WOD BELOW BOOTCAMP: :40 WORK / :20 REST x 4 ROUNDS BATTLE ROPE WALKING LUNGES TRICEP EXTENSIONS USING BOX WEIGHTED GLUTE BRIDGES

8;30 AM 4:15 PM 5:30 PM This class is ideal for a beginner or advanced since the movements are not technical. The higher the fitness level, the more rounds you'll complete in time-frame! GIVE IT YOUR ALL!! Every minute for 20 minutes, alternate between: Walk/Run/Row/Bike 1 minute 15 squats *The goal is to match or beat your cardio distance each round.