5:30 PM ONLY TODAY. EMOM (Every Minute On the Minute) 14 minutes 5 Medicine Ball Cleans 5 Kettlebell swings 5 Frog Squats FROG SQUAT

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.

Choose 8:30 am OR 5:30 pm 4RFT 100m DB Farmer's Carry 10 DB Devil's Press 400m ROW or BIKE 10 DB Step Ups DEVILS PRESS

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 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

TEXT 863-202-1919 for DROP-IN or MEMBERSHIP info

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.

8:30 am & 5:30 pm GROUP SESSIONS today. Drop-in for $17, or $AVE $10 with our 10-punch-card at $160 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 simulator https://youtube.com/shorts/0WfABBtqn28?si=mo62kh1wWpWJCiBa 100 weighted Lunges (bumper

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#

Choose below to pay for your class. $ave on process fee, BUY ALL 4 for JUNE! MEMBERS PORTAL: BoxFIT (MEMBERS) June 2026 | FlexFit Sebring NON-MEMBERS PORTAL: BoxFIT (NON-MEMBERS) June 2026 | FlexFit Sebring

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.

8:30 AM 4:15 PM 5:30 PM

Let's take it easy today and focus on CORE, STABILITY, FOAM ROLLING & RECOVERY 8:30 am - Movement & Mobility with Tiffany & Tato 4:15 pm - WOD BELOW 5:30 pm - WOD BELOW 3 ROUNDS - NO CLOCK!!! 10 INCH WORMS https://youtu.be/r1KI2TDGf3c 10 AB MAT SIT UPS 10 (5&5) PLANK TO GROINERS 100m ROW/LIGHT JOG (ALTERNATE) :30 FOAM ROLLER each side

8:30 AM: ALL LEVELS, Great for Beginners 4:15 PM: Beginner/Intermediate 5:30 PM: Intermediate/Advanced TODAY'S WOD: 5 rounds for time of: 14 overhead WEIGHTED walking lunge 21 burpees ♀ 35-lb barbell ♂ 45-lb barbell Barbell overhead walking lunge Scaling: CLICK ON THE BLUE LINK BELOW TO WATCH LUNGE TUTORIAL Watch The Overhead Lunge and practice the movement with a barbell. If you struggle to keep the bar overhead, consider reducing the load to a PVC pipe or modify the movem

AGE 13 & UP - NON-MEMBERS WELCOME!! Join us for our 16th YEAR honoring LT. MICHAEL MURPHY We will have ONE CLASS - 5:30 PM ALL LEVELS WELCOME - JUST SHOW UP!!! GYM & CAFE' OPEN 5 - 7 PM Who Was Murph? Lieutenant Michael P. Murphy—aka “Murph”—was a U.S. Navy SEAL who was killed in action in Afghanistan in 2005 during Operation Red Wings. In an act of pure courage, Murph knowingly left cover, exposing himself to enemy fire to get a clear signal and call for help for his team. T

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 $17 walk-in rate 5:30 pm - BoxFIT with Enrique Ramos (ADDT'L CHARGE, MEMBER DISCOUNT) PLEASE SECURE YOUR SPOT ON OUR WEBSTORE PAGE.