3 SESSIONS TODAY: 8:30 AM, 4:15 PM, 5:30 PM WOD: 10 rounds for time of: 6 kettlebell swings 4 barrier get-overs 10 Double Unders -or- 40 singles Use your hands to get over the barrier. barrier get-overs ♀ 53-lb kettlebells and 30-inch barrier ♂ 70-lb kettlebells and 40-inch barrier Stimulus and Strategy: Today’s workout is a back-and-forth couplet. For the barrier get-overs, you can stack boxes, use a wall, or find an object that matches the height you need. The height shoul

8:30 AM : Start your day with Movement & Mobility w/Lisa WOD: 4:15 & 5:30 PM 5 Rounds For Load Complete 7 Unbroken Sets of this Barbell complex: 1 Power Clean The Clean 1 Front Squat The Front Squat 1 Push Press The Push Press 1 Back Squat The Back Squat 1 Push Press The Push Press How do you perform the “Bear Complex” workout? The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the

3 SESSIONS TODAY: 8:30 AM, 4:15 PM, 5:30 PM WOD: Angie For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats BEGINNERS: 25 REPS X 4 ROUNDS Stimulus and Strategy: Today’s workout is a classic benchmark. This chipper should push your muscular stamina while being metabolically taxing. If you have never completed this workout before, the pull-ups and push-ups are the bulk of the work. Try to avoid any one exercise taking more than 8 minutes.

STRENGTH - BACK SQUATS 3-3-3-3-3-3-3 ADD WEIGHT EACH SET WOD: 5RFT 400-meter run 7 Back Squats using 85% of 3RM

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, 4:15pm, & 5:30pm For Time: 90 Sit-Ups 80 Russian Twists (each side) 70 Up Downs 60 Alternating Box Step-Ups (24/20 in) 50 Bench Press (use 75% of your 2RM) 40 Dumbbell Thrusters (50/35 lb) 30 Alternating Crab Kicks https://youtu.be/4DZzw1Rc-9Y?si=3-u2QneKfHQsZcc5 20 Inverted Burpees AKA Reverse curl to chair pose. Use elevated bench for modification 10 Wall Walks INVERTED BURPEE - USE ELEVATED BENCH FOR MODIFICATION OR SCALING Time Cap: 30 minute

8:30 AM Movement & Mobility w/Lisa (PILATES-STRENGTH-YOGA) combo 4:15 PM & 5:30 PM - WOD BELOW Bulgarian Split Squat 1-15 mins. WARM UP, REVIEW WOD: 21-15-9 BULGARIAN SPLIT SQUATS https://www.menshealth.com/fitness/a65290629/bulgarian-split-squats-exercise/ KB SWINGS CALORIE ROW Last 8-10 mins COOL DOWN & FITNESS WALK

8:30 am, 4:15 PM & 5:30 pm WOD Below BOOTCAMP: :40 WORK / :20 REST x 4 ROUNDS BATTLE ROPE WALKING LUNGES HAND RELEASE PUSH UPS WEIGHTED GLUTE BRIDGES

2 sessions today: 4:15 & 5:30 pm 3 rounds for time of: 25 deadlifts 800-meter run Rx: ♀ 155 lb♂ 225 lb

Skip the big-box stores and SHOP LOCAL this year for the BEST DEALS and unique gifts for your loved ones...or yourself!! FRIDAY, NOV. 28th from 11 am to 3 pm BEGINNER AERIAL YOGA CLASSES (Choose 11 am -or- 1 pm) REGISTER HERE: BEGINNER Aerial Yoga & Into to Weight Training | FlexFit Sebring WINE TASTINGS & SALES MINI FACIALS & DISCOUNTED GIFT CERTIFICATES ORGANIC HERBS, SOAPS, CANDLES, TINCTURES, etc. DEEP DISCOUNTS ON FITNESS CLASSES & MEMBERSHIPS ITALIAN COFFEES, GELATOS

Enjoy your family and friends today and we will see you TOMORROW!! The gym & cafe will be closed today as we prepare for our FIRST EVER....          PINK FRIDAY! The small-business alternative to Black Friday!!

8:30 AM Movement & Mobility w/Lisa (PILATES-STRENGTH-YOGA) combo 4:15 PM & 5:30 PM - WOD BELOW Bulgarian Split Squat 1-15 mins. WARM UP, REVIEW WOD: 21-15-9 BULGARIAN SPLIT SQUATS https://www.menshealth.com/fitness/a65290629/bulgarian-split-squats-exercise/ KB SWINGS CALORIE ROW Last 8-10 mins COOL DOWN & FITNESS WALK

3 classes today! 8:30 am - 4:15 pm - 5:30 pm Row  200 meters 30 bench presses , body weight 20 DB Devil's Press dumbbell devil press - Google Search Row 200 meters 20 bench presses 15 DB Devil's Press Row 200 meters 10 bench presses 10 DB Devil's Press

2 sessions today! 4:15 & 5:30 pm AS MANY ROUNDS AS POSSIBLE - 12 MINUTES 10 dumbbell push presses 10 kipping pull-ups 10 burpees 30 double-unders BE SURE TO GET THAT JUMP TO COMPLETE YOUR BURPEE!! ♀ 35-lb dumbbells♂ 50-lb dumbbells

FRIDAY - NOVEMBER 28th ** 11 am - 3 pm Skip the big-box stores and SHOP LOCAL this year for the BEST DEALS and unique gifts for your loved ones...or yourself!! FRIDAY, NOV. 28th from 11 am to 3 pm BEGINNER AERIAL YOGA CLASSES (Choose 11 am -or- 1 pm) REGISTER HERE: BEGINNER Aerial Yoga & Into to Weight Training | FlexFit Sebring WINE TASTINGS & SALES MINI FACIALS & DISCOUNTED GIFT CERTIFICATES ORGANIC HERBS, SOAPS, CANDLES, TINCTURES, etc. DEEP DISCOUNTS ON FITNESS CLASS

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!!!!)

3RFT 12 Turkish get-ups (6 each arm) CrossFit | The Dumbbell Turkish Get-Up Run 400 meters Rx= ♀ 25-lb DBs ♂ 35-lb DBs

8:30 am: START YOUR DAY WITH: Movement & Mobility w/Lisa WOD: 4:15 & 5:30 PM For time: 50 wall-ball shots 25 burpees 50 kettlebell squats 25 burpees 50 weighted lunges 25 wall-ball shots ♀ 14-lb medicine ball to a 9-foot target and a 35-lb kettlebell ♂ 20-lb medicine ball to a 10-foot target and a 53-lb kettlebell

Bring your SPOUSE, FRIEND, CHILD (over 16) or GRANDMA!! FREE!! to any class!! 8:30 am 4:15 pm 5:30 pm Megan WOD: 21-15-9 Reps for Time Burpees Kettlebell Swings (1.5/1 pood) Double-Unders (BEGINNERS DO SINGLES X3 ) 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 “

4:15 & 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 perform a few rounds of squats unbroken and perform all rounds in 2 sets or less. Less-experienced athletes