8:30 am - Start your day with Tiffany (& Tato) Movement & Mobility. GREAT FOR EVERY LEVEL!! Not a member? Not a problem! DROP-IN RATE: $17 5:30 PM - WOD BELOW - SLIGHTLY DIFFERENT FROM LAST MONTH! 6 RFT 5 rope climbs RUN/ROW 200m Scaling: For most, this workout falls in the moderate time domain. However, advanced athletes may be able to finish in sub-8 minutes. Beginner-level athletes should watch "The Rope Climb (Basket)" and "The Rope Climb (Wrapping)" and practice the

8:30 AM &/OR 5:30 PM WOD: 3RFT 20 KB OH Walking Lunges (SINGLE ARM, 10 with EACH) 20 KB Swings 20 KB Reverse Lunges (HOLD KB TO CHEST) 20 Ab Mat Sit ups

5:30 PM - Hero WOD "Mini-Manion" Manion 7 rounds for time of: Run 200 meters 12 back squats ♀ 95 lb♂ 135 lb Scaling: Today’s Hero workout recognizes 1st Lt. Travis Manion. This workout is long, with a high volume of running and squats. The loading of the barbell should be relatively light, but expect the volume to add up across the workout. Scale load to enable you to perform a few rounds of squats unbroken and perform all rounds in 2 sets or less. Less-experienced athletes s

FlexFit Sebring & Hairy's Cafe' will be closed each FRIDAY from today, JULY 10 through Friday, August 14th. Please come visit us MON. through THU. for your "fix". We will resume our regular schedule MONDAY, AUGUST 17th with new classes and menu options!!

TEAMS OF 2 * 2 minute REST * 2 ROUNDS (TIMED SEPARATELY) 200m FARMER'S CARRY (each carry 100m) 80 SKI ERG PULLS (take turns - do not work simultaneously) 200m FARMER'S CARRY 80 WALL BALL SHOTS (take turns - do not work simultaneously) 200m FARMER'S CARRY 40 BURPEE BROAD JUMPS (take turns - do not work simultaneously)