8:30 am & 5:30 pm GROUP SESSIONS today. Drop-in for $17, or $AVE $10 with our 10-punch-card at $160 Today's WOD: 4RFT 50m Sled Push 250/350# 3 crows pose to head/handstand 2 rope climbs 1 minute dead hang (if you drop, hop back up and finish the minute!) sled push

8:30 am: Start your day with MOVEMENT & MOBILITY, a yoga/pilates blend of stretching, balance and core work. Ideal for all fitness levels. Please bring your own mat, or borrow/buy from our pro-shop. Drop in rate: $17 WOD: The "EMOM Spin & Lift" Every Minute on the Minute (EMOM) is an Olympic lifting staple. Pair it with the bike. Minute 1-3: Warm-up on the Peloton, AirDyne or StepUps at an easy pace. Minute 4-6: 3 Power Cleans + 2 Push Jerks (moderate/heavy weight). Rest t

8:30 AM or 5:30 PM Call your bestie and tell 'em to dust off their running shoes and join you!! "The Burpee Mile" (Partner Relay) The Goal: A scalable team workout emphasizing quick transitions, mental toughness, and full-body fatigue, mirroring Endurance/Cardio & Functional Fitness race stations. The Routine: For Time: 1,000m Row (split however) 100 Burpee Broad Jumps 200 SkiErg simulator https://youtube.com/shorts/0WfABBtqn28?si=mo62kh1wWpWJCiBa 100 weighted Lunges (bumper

This week is all about combining the human "engine" and the "iron" of weight training to build the perfectly conditioned tool of efficiency.....YOU!! TODAY'S Routine: 3 Rounds For Time. 800m Run 30 Wall Balls 15/20# 15 Barbell Thrusters 65/95# 30 Kettlebell Swings 35/50#

Choose below to pay for your class. $ave on process fee, BUY ALL 4 for JUNE! MEMBERS PORTAL: BoxFIT (MEMBERS) June 2026 | FlexFit Sebring NON-MEMBERS PORTAL: BoxFIT (NON-MEMBERS) June 2026 | FlexFit Sebring

2 very DIFFERENT classes today!! I think you should go for 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.

8:30 AM 4:15 PM 5:30 PM

Let's take it easy today and focus on CORE, STABILITY, FOAM ROLLING & RECOVERY 8:30 am - Movement & Mobility with Tiffany & Tato 4:15 pm - WOD BELOW 5:30 pm - WOD BELOW 3 ROUNDS - NO CLOCK!!! 10 INCH WORMS https://youtu.be/r1KI2TDGf3c 10 AB MAT SIT UPS 10 (5&5) PLANK TO GROINERS 100m ROW/LIGHT JOG (ALTERNATE) :30 FOAM ROLLER each side

8:30 AM: ALL LEVELS, Great for Beginners 4:15 PM: Beginner/Intermediate 5:30 PM: Intermediate/Advanced TODAY'S WOD: 5 rounds for time of: 14 overhead WEIGHTED walking lunge 21 burpees ♀ 35-lb barbell ♂ 45-lb barbell Barbell overhead walking lunge Scaling: CLICK ON THE BLUE LINK BELOW TO WATCH LUNGE TUTORIAL Watch The Overhead Lunge and practice the movement with a barbell. If you struggle to keep the bar overhead, consider reducing the load to a PVC pipe or modify the movem

AGE 13 & UP - NON-MEMBERS WELCOME!! Join us for our 16th YEAR honoring LT. MICHAEL MURPHY We will have ONE CLASS - 5:30 PM ALL LEVELS WELCOME - JUST SHOW UP!!! GYM & CAFE' OPEN 5 - 7 PM 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. T

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 $17 walk-in rate 5:30 pm - BoxFIT with Enrique Ramos (ADDT'L CHARGE, MEMBER DISCOUNT) PLEASE SECURE YOUR SPOT ON OUR WEBSTORE PAGE.

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