2 SESSIONS TODAY: 4:15PM & 5:30PM For time: SQUAT CLEAN THRUSTER 12 squat clean thruster Run 400 meters 9 squat clean thrusters Run 400 meters 6 squat clean thrusters Run 400 meters ♀ 75 lb♂ 115 lb

Our (3) BungeeFit classes are SOLD OUT! But....we will be open 8 am to 12 pm if you'd like to come in and try on a BUNGEE HARNESS for a future class. SOLD OUT CLASSES: 4:15 PM, 5:30 PM, 6:45 PM. Contact us for future dates, or create your own!

3 sessions today: 8:30 am - 4:15 pm - 5:30 pm If you would like to drop-in ($17) to any class, please TEXT Lisa at 863-202-1919 Start with a :90 second BAR HANG . Your ultimate goal is unbroken, but do your best to hang at least :30 per set. Choose ACTIVE or DEAD HANG. Both great for you!! :90 BAR HANG WOD: 4RFT (Rounds For Time) 8 BARBELL LUNGES 15 MED-BALL ABMAT SIT UPS 3 CROWS POSE TO EXTENSION 200m RUN or ROW BARBELL LUNGE

8:30 AM : Movement & Mobility with Lisa . This class combines structure from YOGA, PILATES, JOINT MOBILITY, BALANCE, BODY-WEIGHT STRENGTH TRAINING, and LOTS & LOTS of judgement-free encouragement. 4:15 & 5:30 pm - PARTNER WOD BELOW Start with a 5 x 5 back squat warm up, adding weight each round. USE 85% of 5RM for WOD below THEN...... 12 rounds for time of: 2 BURPEES 3 BACK SQUATS Movement & Mobility 8:30 am

3 sessions TODAY: 8:30 AM * 4:15 PM * 5:30 PM If you would like to drop-in ($17), please TEXT Lisa at 863-202-1919 21-15-9 reps for time of: Dumbbell box step-overs https://youtu.be/xAGzueUmmCA?si=U8F-5ryY1J8SD0pX Pull ups ♀ 35-lb dumbbells and a 20-inch box ♂ 50-lb dumbbells and a 20-inch box

2 SESSIONS TODAY: 4:15 & 5:30 PM 4 ROUNDS - 3 MINUTES EACH Complete as many reps as possible in 3 minutes of: 200-meter run 20 SECOND handstand HOLD Max kettlebell swings Rest 1 minute between sets. Repeat for a total of 4 sets. ♀ 35-lb kettlebell♂ 50-lb kettlebell

3 SESSIONS TODAY: 8:30 AM, 4:15 PM, 5:30 PM All classes are taught on a BEGINNER LEVEL, with advancement coming with CONSISTENCY, SAFETY, PROPER TECHNIQUE, TRUST and CONFIDENCE! 4 ROUNDS - NO CLOCK - PARTNER UP!! 8 WALKING LUNGES TOWARD WALL HANDSTAND FREE-HOLD - (partner assist) 8 WALKING LUNGES AWAY 10 PLATE PRESSES https://youtu.be/MsFSDOwpAV8?si=tiAu2INWPrn5KrLv

8:30 AM : start your HUMP DAY with MOVEMENT & MOBILITY! Everything you need to increase mobility, ROM, and peace of mind!! 4:15 & 5:30 PM - WOD BELOW! For time: 400-meter run 50 dumbbell bench presses 400-meter run 50 ring push-ups https://youtu.be/vSsjHM_8XCs?si=VKUv-sMXr5XdECZH 400-meter run 50 hand-release push-ups 400-meter run ♀ 35-lb dumbbells♂ 50-lb dumbbells DB BENCH PRESS

7 rounds for time of: 7 deadlifts 5 hang power cleans https://youtu.be/3jp_HnTghuY?si=mp33ITEMaux1XSCF 3 bar muscle-ups (skill and progression review) ♀ 105 lb♂ 155 lb

2 SESSIONS TODAY: 4:15 or 5:30 PM WOD: Every minute on the minute (EMOM) for 8 minutes: 2 shoulder presses USING BARBELL ADD WEIGHT & (2) REPS EACH ROUND Use 50-60% of the heaviest set for the workout BELOW. Then, 4 rounds for time of: 400-meter run OR 500m row 12 shoulder presses

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!!!!)

3 SESSIONS TODAY: 8:30 AM - 4:15 PM - 5:30 PM Please TEXT 863-202-1919 if you'd like to try a class time! 10 rounds for time: 20 bike calories OR 7 ROW calories 10 burpees Get some air UNDER your feet to complete your BURPEE! Scaling: Today's workout is a grind. Put your head down, push the pace, and get after it. The goal is to keep each round to 1:30 or less. Scale the calories and/or the reps of the burpees to maintain this stimulus. Intermediate option: Same as Rx’d

8:30 AM - Start your day with MOVEMENT & MOBILITY (this is the first place you should start if you're new or coming back from injury or surgery) EVERY LEVEL is WELCOME with no clocks or weights to focus on, just personal flexibility, mobility, peace, and movements to prevent future injury. 4:15 & 5:30 PM - WOD below BACK SQUAT 4 rounds complete: 20 pull-ups 30 push-ups 40 sit-ups 50 squats POST YOUR TIME AFTER EACH ROUND OF AIR SQUATS. ...THEN 5 back squats ♀ 155 lb ♂

3 SESSIONS TODAY! 8:30 AM 4:15 PM: 5:30 PM: WOD: For time: Accumulate 6 minutes of a pull-up bar dead-hang hold Each time you drop from the bar, complete 12 WALL CLIMBS and 20 V-ups.

4:15 & 5:30 PM SESSIONS WOD: 10 rounds for time of: 9 thrusters 35 double-unders (70 singles) ♀ 65 lb♂ 95 lb A Thruster is a compound movement combining a front squat and a push press

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: 800-meter run 60 kettlebell swings 400-meter run 60 kettlebell walking lunges 800-meter run ♀ 35 lb♂ 53 lb Scaling: Complete both 800-meter runs in 5 minutes or less. However, don't crush yourself on the first run because you need to come back to the kettlebell and get right to work. The loading of the kettlebell should allow for 15-plus reps at a time. As for the lunges, keep moving and try to go unbroken. Get moving on your final run. Your legs will feel a little

8:30 am - Movement & Mobility with Lisa 4:15 & 5:30 pm - WOD BELOW STRENGTH & REVIEW - Start HERE!! Back squat 10-8-6-4-2 reps (NOT PART OF THE WOD) *Increase the weight of each set for 5 sets. Rest no more than 3 minutes between sets. then........ BOOTCAMP STYLE CLOCK: :40 SECONDS OF WORK :20 SECONDS REST & TRANSITION 4 ROUNDS BURPEES WEIGHTED ROLL UPS w/ MED BALL BATTLE ROPE HITS *Alternate rounds with a partner. For the burpees, touch something 3 inches above your sta

3 SESSIONS TODAY: 8:30 AM, 4:15 PM, 5:30 PM Complete as many rounds as possible in 15 minutes of: 10 wall-ball shots 10 toes-to-bars 10 box jumps   *Step down from the box. ♀ 14-lb ball to 9-foot target, 20 inches♂ 20-lb ball to 10-foot target, 24 inches

CLASS TIMES: 4:15 & 5:30 PM Complete as many rounds and reps as possible in 12 minutes of: 6 walking lunges (overhead plate) 3 deadlifts ♀ 205 lb♂ 315 lb .....then...... TIMED 500m ROW or 400m RUN