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.

2 SESSIONS TODAY: 4:15 PM & 5:30 PM $17 CLASS RATE for EXPERIENCED athletes $25 CLASS RATE for NEWBIES Please TEXT 863-202-1919 to arrange time. Back squat 5-5-5-5-5 reps (Add weight each round) Then, Complete as many rounds and reps as possible in 12 minutes of: 20 Back squats 10 deficit push-ups what is a deficit push up - Google Search ♀ 75-lb barbell and a 2-inch deficit ♂ 105-lb barbell and a 4-inch deficit

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 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.

10 minutes PRACTICE & PERFECT the MEDICINE BALL CLEAN (video below) WOD: Tabata WEIGHTED Hip Bridge (using barbell) Tabata weighted sit-up Tabata kettlebell/dumbbell swing Tabata MED BALL CLEAN https://youtu.be/xH0Tv_8WfMg

8:30 am: Yoga w/Tiffany (Please bring your mat, or rent/buy from us) 4:15 pm: Workout of the Day (WOD) 5:30 pm: Workout of the Day (WOD) 8:30 am - YOGA with Tiffany 4:15 & 5:30 PM

3 SESSIONS TODAY: 8:30AM, 4:15PM, 5:30PM Complete as many reps as possible in 10 minutes of: 8 ring dips 8 sumo deadlift high pulls 16 double-unders ♀ 65 lb♂ 95 lb