2 very DIFFERENT classes today!! I think you should try 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.

Grab a buddy and let's GO!! On a 20-MINUTE CLOCK, complete As Many Rounds (& reps) As Possible of: 200m ROW 25 WALL BALL SHOTS 30 KB SWINGS 10 BURPEE BOX JUMPS (Share the reps, but as equally as possible!!!)

3 SESSIONS TODAY: 8:30 AM Movement & Mobility w/Lisa or Tiffany 4:15 PM WOD BELOW 5:30 PM WOD BELOW 5 RFT 2 ROPE CLIMBS 4 TURKISH GET UPS RX = 45/35# 6 WEIGHTED BACK EXTENSIONS 8 GOBLET SQUATS RX = 45/35# Turkish Get Up

3 SESSIONS TODAY: 8:30 AM 4:15 PM 5:30 PM Complete as many rounds and reps as possible in 20 minutes of: 400-meter run 10 front rack walking lunges 50 box step-ups ♀ 20-inch box♂ 24-inch box

2 sessions TODAY!! Choose 4:15 & 5:30 pm Nasty Girls 3 rounds for time of: 50 air squats 7 muscle-ups -OR- progressions 10 hang power cleans ♀ 95-lb barbell♂ 135-lb barbell Candace using progressions for her muscle up

2 very DIFFERENT classes today!! I think you should try 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.

4 rounds for max reps: 1 minute of snatches using barbell 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest ♀ 85-lb barbell and 35-lb dumbbells to a 20-inch box ♂ 135 lb barbell and 50-lb dumbbells to a 20-inch box "Show me your FOREHEAD!!!"

8:30 am - Movement & Mobility - Drop ins WELCOME!!! 4:15 PM & 5:30 pm - WOD BELOW BOOTCAMP: :40 WORK / :20 REST x 4 ROUNDS BATTLE ROPE WALKING LUNGES TRICEP EXTENSIONS USING BOX WEIGHTED GLUTE BRIDGES

8;30 AM 4:15 PM 5:30 PM This class is ideal for a beginner or advanced since the movements are not technical. The higher the fitness level, the more rounds you'll complete in time-frame! GIVE IT YOUR ALL!! Every minute for 20 minutes, alternate between: Walk/Run/Row/Bike 1 minute 15 squats *The goal is to match or beat your cardio distance each round.

2 SESSIONS TODAY: 4:15 PM & 5:30 PM $17 CLASS RATE for EXPERIENCED athletes $25 CLASS RATE for NEWBIES Please TEXT 863-202-1919 to arrange time. Back squat 5-5-5-5-5 reps (Add weight each round) Then, Complete as many rounds and reps as possible in 12 minutes of: 20 Back squats 10 deficit push-ups what is a deficit push up - Google Search ♀ 75-lb barbell and a 2-inch deficit ♂ 105-lb barbell and a 4-inch deficit

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 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.

10 minutes PRACTICE & PERFECT the MEDICINE BALL CLEAN (video below) WOD: Tabata WEIGHTED Hip Bridge (using barbell) Tabata weighted sit-up Tabata kettlebell/dumbbell swing Tabata MED BALL CLEAN https://youtu.be/xH0Tv_8WfMg

8:30 am: Yoga w/Tiffany (Please bring your mat, or rent/buy from us) 4:15 pm: Workout of the Day (WOD) 5:30 pm: Workout of the Day (WOD) 8:30 am - YOGA with Tiffany 4:15 & 5:30 PM

3 SESSIONS TODAY: 8:30AM, 4:15PM, 5:30PM Complete as many reps as possible in 10 minutes of: 8 ring dips 8 sumo deadlift high pulls 16 double-unders ♀ 65 lb♂ 95 lb

2 SESSIONS TODAY: 4:15 & 5:30 PM 5 sets: On a 2-minute clock: 400-meter run Complete as many knees-to-elbows as possible in the remaining time. Rest 2 minutes between sets.

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.

3 sessions today: 8:30 am, 4:15 pm, 5:30 pm 3 rounds for time of: 400-meter run 30 kettlebell snatches The Kettlebell Snatch 20 kettlebell swings The Kettlebell Swing ♀ 35-lb kettlebell ♂ 50-lb kettlebell 10 bench press (No Rx today, work on strict technique and FULL ROM)

8:30 am: Yoga w/Tiffany (Please bring your mat, or rent/buy from us) 4:15 pm: Workout of the Day (WOD) 5:30 pm: Workout of the Day (WOD) YOGA with Tiffany Wednesday mornings 8:30 am $17 DROP-IN RATE WORKOUT OF THE DAY (WOD) 8 rounds for time of: 5 box jump-overs Box Jump-Over Variations 5 hang power cleans The Hang Power Clean ♀ 155-lb barbell and a 24-inch box♂ 225-lb barbell and a 30-inch box

3 sessions today: 8:30 am, 4:15 pm, 5:30 pm For time: 800-meter run 80 pull-ups 80 deadlifts 800-meter run Partition the pull-up and deadlift reps any way. ♀ 95-lb barbell♂ 135-lb barbell Beginner option: 3 rounds for time of: 200 -meter run 20 jumping pull-ups 20 deadlifts 200 -meter run ♀ 35 -lb barbell♂ 45 -lb barbell