WOD: 8:30 AM & 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 bar or resting it on the ground) to complete one round.

5:30 pm class AMRAP in 20 minutes 10 Medicine Ball Cleans (20/14 lb) 30 Double-Unders On a 20-minute clock, complete as many rounds and repetitions as possible (“AMRAP“) of the prescribed work in the order written. Score is the total number of rounds and repetitions completed before the 20-minute clock stops. Scaling Options Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a Ball that is managea

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!!

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 - SLIGHTLY DIFFERENT FROM LAST MONTH! 6 RFT 5 rope climbs RUN/ROW 200m 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

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

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

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

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!!

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 (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