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

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!!

8:30 am & 5:30 pm GROUP SESSIONS today. Today's WOD: 4RFT 50m Sled Push 250/350# 3 crows pose to head/handstand 2 rope climbs 1 minute dead hang (if you drop, hop back up and finish the minute!) sled push

8:30 am: Start your day with MOVEMENT & MOBILITY, a yoga/pilates blend of stretching, balance and core work. Ideal for all fitness levels. Please bring your own mat, or borrow/buy from our pro-shop. Drop in rate: $17 WOD: The "EMOM Spin & Lift" Every Minute on the Minute (EMOM) is an Olympic lifting staple. Pair it with the bike. Minute 1-3: Warm-up on the Peloton, AirDyne or StepUps at an easy pace. Minute 4-6: 3 Power Cleans + 2 Push Jerks (moderate/heavy weight). Rest t

8:30 AM or 5:30 PM Call your bestie and tell 'em to dust off their running shoes and join you!! "The Burpee Mile" (Partner Relay) The Goal: A scalable team workout emphasizing quick transitions, mental toughness, and full-body fatigue, mirroring Endurance/Cardio & Functional Fitness race stations. The Routine: For Time: 1,000m Row (split however) 100 Burpee Broad Jumps 200 SkiErg 100 weighted Lunges (bumper plate, med-ball) weighted walking lunges

This week is all about combining the human "engine" and the "iron" of weight training to build the perfectly conditioned tool of efficiency.....YOU!! TODAY'S Routine: 3 Rounds For Time. 800m Run 30 Wall Balls 15/20# 15 Barbell Thrusters 65/95# 30 Kettlebell Swings 35/50#

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!!

2 sessions today! 8:30 am & 5:30 pm Omar -For time: 10 thrusters 20 bar-facing burpees 20 thrusters 10 bar-facing burpees 20 thrusters 20 bar-facing burpees ♀ 65-lb barbell♂ 95-lb barbell

8:30 AM: Start with Movement & Mobility with Tiffany or Lisa. 5:30 PM: Jennifer Complete as many rounds and reps as possible in 22 minutes of: 10 pull-ups 15 kettlebell swings 20 box jumps ♀ 35-lb kettlebell and a 20-inch box♂ 50-lb kettlebell and a 24-inch box

2 sessions today: 8:30 am & 5:30 pm Today is my mom Sally's 86th Birthday in Heaven. In honor of her, our WOD using the song "Bring Sally Up" will include 3 rounds of the exercises below: ROUND 1: Push Ups ROUND 2: V-ups ROUND 3: WEIGHTED Glute Bridge If you complete ALL 3, it equals 90 REPS! - 4 reps MORE than my mom's age, but she's worth it!! Me & "My Sally" at my 50th Birthday, she died when I was 52

5:30 pm ONLY today Nearly Ned 5 rounds for time of: 9 back squats 400-meter row -or- 20 cal. SKI-ERG Rx=♀ Bodyweight barbell ♂ Bodyweight barbell

We will be CLOSED Saturday, JULY 4th to celebrate America's 250th Birthday. Enjoy a safe and patriotic weekend and we will see you Monday!!

Complete as many rounds and reps as possible in 14 minutes of: 7 chest to bar pull ups 30 wall-ball shots 25 double-unders 4 Clock Lunges ♀ 14-lb ball to 9-foot target ♂ 20-lb ball to 10-foot target

8:30 am - Start your day with Tiffany (& Tato) Movement & Mobility. GREAT FOR EVERY LEVEL!! Not a member? Not a problem! DROP-IN RATE: $17 5:30 PM - WOD BELOW For time: 30 rope climbs POST WOD - 800m RUN or ROW Scaling: For most, this workout falls in the moderate time domain. However, advanced athletes may be able to finish in sub-8 minutes. Beginner-level athletes should watch "The Rope Climb (Basket)" and "The Rope Climb (Wrapping)" and practice the wrapping styles, b

8:30 AM &/OR 5:30 PM WOD: 3RFT 20 KB OH Walking Lunges (SINGLE ARM, 10 with EACH) 20 KB Swings 20 KB Reverse Lunges (HOLD KB TO CHEST) 20 Ab Mat Sit ups

We got RAINED OUT last week and only a few of us were able to modify this beast, so we are trying it again today!! 5:30 PM - Hero WOD "Manion" Manion 7 rounds for time of: Run 400 meters 29 back squats ♀ 95 lb♂ 135 lb Scaling: Today’s Hero workout recognizes 1st Lt. Travis Manion. This workout is long, with a high volume of running and squats. The loading of the barbell should be relatively light, but expect the volume to add up across the workout. Scale load to enable you to

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.

8:30am -OR- 5:30pm 21-15-9 Reps for Time Burpees Kettlebell Swings (50/35#) Double-Unders On a running clock, complete 21 repetitions of Burpees, Kettlebell Swings, and Double-Unders, then 15 repetitions of each, and finally 9 repetitions of each – as fast as possible “For Time“