2 sessions today: Pick 4:15 or 5:30 PM Run 400 meters 30 box jumps 30 wall-ball shots ♀ 20-inch box, 14-lb ball ♂ 24-inch box, 20-lb ball

3 SESSIONS TODAY: 8:30 AM, 4:15 & 5:30 PM 3 rounds for time of: 10 shuttle runs 15 knees to elbows 10 shuttle runs 15 pull-ups One shuttle run is 25 feet out and 25 feet back. Stimulus and Strategy: This is a longer workout that will challenge your endurance, stamina, and grip

3 SESSIONS TODAY: 8:30 AM Start your day with MOVEMENT & MOBILITY with Tiffany!! 4:15 PM   5:30 PM AMRAP in 7 minutes 23 Burpees 9 Kettlebell Swings (50/35 lb) 5 Deadlifts (275/185 lb) On a 7-minute clock, perform as many rounds and repetition as possible ( AMRAP ) of the prescribed work in the order written. Score  is the total number of rounds and repetitions completed before the 7-minute clock stops. The Burpee The Deadlift The Kettlebell Swing Barbell Kettlebell(s)

3 sessions TODAY: 8:30 AM, 4:15 & 5:30 PM Every 5 minutes for 7 sets, for load: 3 push presses 2 push jerks 1 split jerk Add weight each set.

2 sessions TODAY: 4:15 & 5:30 pm 5 rounds for time of: 2 rope climbs 15 AB reverse curls on bench 20 box jumps* *Step down from the box. ♀ 20-inch box♂ 24-inch box

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 BOOTCAMP CLOCK: :40 WORK :20 REST 4 rounds for reps of: 40 seconds of dumbbell DEADLIFTS 20 seconds of rest 40 seconds of dumbbell DEVILS PRESS 20 seconds of rest 40 seconds of dumbbell BURPEES 20 seconds of rest ♀ 35-lb dumbbells♂ 50-lb dumbbells

3 SESSIONS TODAY: Start with 8:30 AM Movement & Mobility with Tiffany!! 4:15 pm WOD 5:30 pm WOD WOD: For time: MOBILITY: BODYWEIGHT Strength & Stretch with HIP, back, shoulder specific MOBILITY w/Tiffany 20-second handstand hold 50 AbMat sit-ups 30-second handstand hold 40 AbMat sit-ups 20-second handstand hold 30 AbMat sit-ups 30-second handstand hold 20 AbMat sit-ups 20-second handstand hold 10 AbMat sit-ups

3 SESSIONS TODAY! 8:30 AM, 4:15 PM, 5:30 PM 12 MINUTE AMRAP 5 toes-to-bars 12 Bumper Plate AROUND THE WORLD 2 wall walks PLATE "AROUND THE WORLD"

2 SESSIONS TODAY!! 4:15 PM & 5:30 PM Kinda Annie 50-40-30-20-10 reps for time of: Double-unders Weighted Hip Bridges (with barbell OR bumper plate) Then, complete the following post-workout skill work. Every minute on the minute for 6 minutes: 20 walking lunges

8 AM - 12 PM - Members come work on your 22,000 MARCH ROWING CHALLENGE or those movements you're struggling with! NON-MEMBER DROP-INS: $15

DEADLIFT & WALKING LUNGE Ladder DEADLIFT 10-9-8-7-6 (RUN 400m) -5-4-3-2-1 1-2-3-4-5 (RUN 400m) -6-7-8-9-10 (x2) WALKING LUNGE (OH Bumper Plate) OH WEIGHTED WALKING LUNGE

8:30 AM - START YOUR DAY with Movement & Mobility w/Tiffany! 4:15 PM - 1st Workout of the Day!! (WOD) 5:30 PM - Evening class MEDICINE BALL CLEAN 400m RUN AND  ROW 30 medicine-ball cleans 25 Double Unders 30 medicine-ball cleans 25 bench press 400m RUN AND  ROW Rx= ♀ 14-lb. ball, 105-lb. bench ♂ 20-lb. ball, 175-lb. bench

3 sessions today : 8:30 am 4:15 pm 5:30 pm Drop in rate: $17 * PLEASE TEXT LISA 863-202-1919 For time: 400-meter run/500m ROW 15 toes-to-bars 400-meter run/500m ROW 5 wall walks 400-meter run/500m ROW 15 toes-to-bars 400-meter run/500m ROW

2 SESSIONS TODAY: 4:15 & 5:30 PM   BOTH CAN BE SCALED FOR YOUR FITNESS LEVEL! Just SHOW UP and give it what you've got, the only bad workout is the one you skip!

8 AM - 12 PM - Members come work on your 22,000 MARCH ROWING CHALLENGE or those movements you're struggling with! NON-MEMBER DROP-INS: $15

JOIN US: 8:30 AM, 4:15 PM, or 5:30 PM If you'd like to drop in for $17, please TEXT Lisa at 863-202-1919 3 rounds for time of: 50 double-unders (or attempts) 15 Back Squats (Use 85% of your 2RM) 10 knees-to-elbows BACK SQUAT - BELOW PARALLEL

8:30 AM : Start your day with TIFFANY (& Potato) and her breezy session of Movement & Mobility. DROP-IN for $17 4:15 & 5:30 WOD BELOW Every 4 minutes for 5 rounds, complete: 400-meter run 2 rope climbs to 15 feet Rest in the remaining time.

3 SESSIONS TODAY: 8:30 AM 4:15 PM 5:30 PM Drop-ins please TEXT Lisa 863-202-1919 prior 5 rounds for max reps of: 15 seconds of thrusters 45-second rest 15 seconds of weighted sit-ups 45-second rest 15 seconds of burpees 45-second rest ♀ 95-lb barbell and a 15# med ball ♂ 135-lb barbell and a 20# med ball

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