5:30 PM - Hero WOD "Mini-Manion" Manion 7 rounds for time of: Run 200 meters 12 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 s

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!!

TEAMS OF 2 * 2 minute REST * 2 ROUNDS (TIMED SEPARATELY) 200m FARMER'S CARRY (each carry 100m) 80 SKI ERG PULLS (take turns - do not work simultaneously) 200m FARMER'S CARRY 80 WALL BALL SHOTS (take turns - do not work simultaneously) 200m FARMER'S CARRY 40 BURPEE BROAD JUMPS (take turns - do not work simultaneously)

8:30 am MOBILITY & YOGA with Tiffany ALL LEVELS NEED MOBILITY!! - Every Wed & Fri at 8:30 am * BUY 10 & $AVE! 5:30 PM: Bench Press & Back Squat 4 rounds for LOAD! 10 BENCH PRESS 10 BACK SQUAT Add weight each round - DON'T WORRY ABOUT TIME! ADD your highest BENCH PRESS + BACK SQUAT for ONE TOTAL (example): Round 4: Back Squat 200# + Bench Press 175# = 375# TOTAL BENCH PRESS - NO COLLARS PLEASE!

2 SESSIONS TODAY: 8:30 AM & 5:30 PM Max rounds in 3 minutes of: Rest 1 minute. Repeat for a total of 5 cycles. 3 power cleans 6 push-ups 9 air squats ♀ 95 lb♂ 135 lb