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!!

Choose 8:30 am OR 5:30 pm 4RFT 100m DB Farmer's Carry 10 DB Devil's Press 400m ROW or BIKE 10 DB Step Ups DEVILS PRESS

Start your day with: 8:30 am MOVEMENT & MOBILITY (A yoga-pilates combo class!) 5:30 pm - WOD BELOW 7 min AMRAP 1 rope climb 5 pull ups 10 ring rows Rest 2 min 7 min AMRAP 5 handstand push ups 5 ring dips 10 push ups

2 SESSIONS TODAY: 8:30AM - 5:30 PM dumbell or barbell deadlift For Time 200 meter Run or ROW 21 Deadlifts (225/155 lb) = Rx 400 meter Run/Row 15 Deadlifts 200 meter Run/Row 12 Deadlifts 400 meter Run/Row 9 Deadlifts

5:30 PM ONLY "WYCK" FOR TIME: 400 meter Run 20 Burpees UTILIZING "step-up" technique https://youtu.be/J9zHeefsgyo (start video at 6:30) 200 meter Run 40 Wall Ball Shots (20/14 lb) 400 meter Run 60 Weighted Lunges (60/40 lb) 200 meter Run 60 Weighted Lunges (60/40 lb) 400 meter Run 40 Wall Ball Shots (20/14 lb) 200 meter Run 20 Burpees WALL BALL SHOTS - KEEP BALL ABOVE CHEST