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

We have 2 SOLD OUT classes this evening....BUT!! we'd love to give you all a taste of the BungeeFit craze!! FREE!! You'll get to try on a BUNGEE HARNESS FREE and play for up to 10 minutes to see if you'd like to book a class for you and some friends!! HERE'S HOW: Reach out to FLEXFIT SEBRING via FB, IG or TEXT 863-202-1919 to pick your time to FLY FOR FREE!! 10:00 AM - 6 SPOTS 10:45 AM - 6 SPOTS 11:15 AM - 6 SPOTS AGES 14 and up - WEIGHT BETWEEN 105 - 240 - Non-Pregnant -

3 SESSIONS TODAY: 8:30 AM 4:15 PM 5:30 PM 🏋️‍♂️ What Is Tabata Training? Tabata training is a form of high‑intensity interval training (HIIT) that follows a simple structure: 20 seconds of all‑out effort followed by 10 seconds of rest, repeated for 8 rounds (a total of 4 minutes per exercise). ⭐ Key Benefits of Tabata Training • Improves cardiovascular fitness by pushing the heart and lungs to work at high intensity. • Burns calories efficiently, even after the workout en

8:30 am - Today we start our day with Movement & Mobility, a class designed to enhance your flexibility, prevent injury, and improve overall performance through controlled movements that increase joint range of motion and functional strength. Movement & Mobility class -- FlexFit Sebring 4:15 & 5:30 PM WOD 10 MEDICINE BALL CLEANS 200m RUN 8 MED BALL HANGING CRUNCHES HANGING MED-BALL CRUNCH

6 rounds for time: 8 SDHP 10 TRICEP PUSH UPS 200m RUN or 250m ROW ♀ 65 lb♂ 95 lb SUMO DEADLIFT HIGH-PULL

Happy New Year everyone!! Welcome back members and a warm, sweaty welcome to our NEW MEMBERS!!! 2 CLASSES TODAY: 4:15 PM & 5:30 PM WORKOUT OF THE DAY (WOD) Nancy 5 rounds for time of: Run 400 meters 15 overhead squats ♀ 65 lb ♂ 95 lb OR Helen 3 rounds for time of: Run 400 meters 21 kettlebell swings 12 pull-ups ♀ 35lb KB ♂ 50lb OVERHEAD SQUAT Rx= MEN 95# / WOMEN 65# KB

FRI. Jan. 2, 2026 - GYM CLOSED but Hairy's Cafe' OPEN 8 am - 12 pm START YOUR NEW LIFESTYLE WITH US - MONDAY, JAN. 5TH!!! - Schedule your FREE visit by TEXTING Lisa at 863-202-1919

THURS. Jan. 1 2026 CLOSED FRI. Jan. 2, 2026 GYM CLOSED but Hairy's Cafe' OPEN 8 am - 12 pm START YOUR NEW LIFESTYLE WITH US - MONDAY, JAN. 5TH!!! - Schedule your FREE visit by TEXTING Lisa at 863-202-1919