For time: 15 MINUTE TIME CAP 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups ♀ 35-lb dumbbell♂ 50-lb dumbbell

8 am - 12 pm OPEN GYM refers to times when members and non-members with experience can train independently, using the facility's equipment to work on specific skills, complete missed workouts, or follow a personalized training plan, rather than participating in a structured group class led by a coach . Also great for those with crazy, busy lives who cannot always make it to scheduled classes. It offers flexibility for members to focus on individual goals, practice movements,

3 SESSIONS TODAY: 8:30 am, 4:15 pm & 5:30 pm DROP-IN RATE: $17 , Please TEXT Lisa to drop-in 863-202-1919 STRENGTH PORTION: 5-5-5-5-5 DEADLIFTS Add weight after each set for 5RM - USE 75-85% for WOD (BELOW) 4RFT 25 DEADLIFTS 400m RUN (450m ROW)

8:30 AM Movement & Mobility w/Tiffany (PILATES-STRENGTH-YOGA) combo 4:15 PM & 5:30 PM - WOD BELOW Bulgarian Split Squat 1-15 mins. WARM UP, REVIEW WOD: 21-15-9 BULGARIAN SPLIT SQUATS https://www.menshealth.com/fitness/a65290629/bulgarian-split-squats-exercise/ KB SWINGS CALORIE ROW Last 8-10 mins COOL DOWN & FITNESS WALK

3 SESSIONS TODAY: 8:30 AM, 4:15 PM, 5:30 PM If you'd like to drop in for $17, please TEXT Lisa at 863-202-1919 On a 25-minute clock: Run 1 mile then perform as many rounds as possible of: 10 push-ups 20 lunges (weighted) 30 sit-ups

2) SESSIONS TODAY: 4:15 & 5:30 PM Drop-in Rate $17 ** Please TEXT Lisa at 863-202-1919 The Open is designed to be accessible to all fitness levels, including anyone interested in where they rank globally. The workouts are released weekly, and participants can complete them at their favorite gym or from home. The Open is a global event that welcomes athletes of all levels, from beginners to seasoned competitors, to test their fitness and connect with a worldwide community.

NEW TIME for FRIDAY!! - 9:00 AM withTiffany ! Tiff teaches a softer version of Movement & Mobility with more yoga than Lisa's class. Try them BOTH on WEDNESDAY (8:30 am) & FRIDAY MORNINGS (9:00 am) WALK IN RATE only $17 FREE to FlexFit Sebring VIP MEMBERS!! Combines YOGA/PILATES/MOBILITY Please bring your own mat, or available for purchase at FlexFit Pro-Shop JOIN OUR STRETCH-CLUB FOR $99 MO. - (ONLY $12 PER CLASS!!!!)

TEAMS OF 2 P-1 30 BATTLE ROPE HITS P-2 AB MAT SIT UPS P-1 (2) ROPE CLIMBS P-2 KB side lunge TOE TOUCH P-1 20 DU's (80 singles) P-2 BURPEES 2 ROUNDS - COUNT RIGHT SIDE - TEAM WITH MOST POINTS AND LOWEST SCORE WINS,

8:30 am - Start your day with MOVEMENT & MOBILITY 4:15 & 5:30 pm WOD Below! 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 BOX JUMPS (Share the reps, but as equally as possible!!!)

15-12-9-6-3 reps for time of: Deadlifts Burpee pull-ups Set the pull-up bar 6 inches above your reach.

2 SESSIONS TODAY: 4:15 & 5:30 PM If you'd like to drop in for a class, the cost is $17 and we ask you TEXT 863-202-1919 to ensure a spot for you! FRONT SQUAT Every 5 minutes for 25 minutes complete , (basically 5 separate rounds, on a 5-minute clock) 400-meter run 15 Front squats Rest with the remaining time. ♀ 65-lb barbell♂ 95-lb barbell

9:00 AM - NEW TIME!!!! Start your day with TIFFANY for her style of Movement & Mobility, like yoga, only better! MOVEMENT & MOBILITY * NEW TIME! 9:00 AM - FRIDAYS ONLY Also Today!! - 4 class times!!!

3 SESSIONS TODAY! 8:30 AM 4:15 PM 5:30 PM PLANK JACK 4 rounds for time of: 25 kettlebell swings 25 sit-ups 20 Plank Jacks 10 Turkish Get Ups Row 200 m ♀ 35# ♂ 50#

8:30 am Movement & Mobility w/Tiffany 4:15 pm WOD below with Lisa 5:30 pm WOD below with Lisa 3 rounds for time of: Run 400 meters 30 box step-overs 30 wall-ball shots 30 Bench Press

For max reps at each station: 1. dumbbell push presses 2. weighted jumping lunges (modify to weighted walking OR reverse lunges) 3. ring dips 4. plate press (Rx = 35/45#) The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations. ♀ 25-lb DBs ♂ 35-lb DBs PLATE PRESS

2 SESSIONS TODAY: 4:15 PM & 5:30 PM Christine 3 rounds for time of: 500-meter row 12 bodyweight deadlifts 21 box jumps ♀ 20 in♂ 20 in Scaling: Today’s workout is a classic benchmark. For an advanced athlete, each round is a sprint. Put your foot on the gas pedal and hold on. The load of the barbell is light enough that you should push to maintain unbroken sets for all 3 rounds. Remember to stand up completely on top of the box in the box jumps. Newer athletes should reduce t

FRIDAY - FEB. 20th * (4) TIME SLOTS * BEGINNER LEVEL at FlexFit Sebring ****Click on WEBSTORE page in our menu to grab your spot!!! MAX 6 PER CLASS!

Tiffany teaches a softer version of Movement & Mobility with more yoga than Lisa's class. Try them BOTH on WEDNESDAY & FRIDAY MORNINGS at 8:30 am WALK IN RATE only $17 FREE to FlexFit Sebring VIP MEMBERS!! Combines YOGA/PILATES/MOBILITY Please bring your own mat, or available for purchase at FlexFit Pro-Shop JOIN OUR STRETCH-CLUB FOR $99 MO. - (ONLY $12 PER CLASS!!!!)

For time: 22 Dumbbell Devils Press 30 dumbbell box step-ups 5 handstand push-ups -OR- Crow's Pose to HEADSTAND 30-foot crab walk https://youtu.be/I-3r4cl4ahA CRAB WALK Devils Press CORRECT set up

3 SESSIONS TODAY: 8:30 AM Movement & Mobility AFTERNOON SESSIONS: 4:15 & 5:30 PM For time: 10-9-8-7-6-5-4-3-2-1 reps of: Alternating front-rack walking lunges FRONT RACK WALKING LUNGE 20-18-16-14-12-10-8-6-4-2 reps of: AbMat sit-ups ♀ 125 lb♂ 185 lb (LUNGES)