4 CLASS TIMES TO CHOOSE FROM - 6 PEOPLE PER CLASS 10:00 AM 11:15 AM 12:30 PM 1:45 PM PLEASE VISIT OUR WEBSTORE TO PURCHASE - or- CLICK ON THIS LINK: BungeeFit!! MAY 30, 2026 (4 sessions) | FlexFit Sebring BOUNCE YOUR WAY TO FITNESS!! Bungee workouts offer a low-impact complement for those looking to prevent injury. Because bungees pull you against gravity, they also require stability and strength to stay on the ground. All the jumping and bouncing that comes from most class

8:30 am - Join me every FRIDAY morning for an ALL NEW!! FlexFit Flow Improve JOINT ROM (Range of Motion) NO-IMPACT REDUCE risk of INJURY Increase FLEXibility REDUCE STRESS! Take an HOUR for YOU!! And SIGN UP in our WEBSTORE page for our ALL NEW! BoxFIT Class with Enrique

3 SESSIONS TODAY: 8:30 AM, 4:15 PM, 5:30 PM

8:30 AM : Start your day with TIFFANY (& Potato) and her breezy session of Movement & Mobility. DROP-IN for $17 4:15 & 5:30 WOD BELOW FRAN 21-15-9

3 SESSIONS TODAY! 8:30 AM - 4:15 & 5:30 PM Kerrie Wearing a weight vest (TOTALLY OPTIONAL!!) 10 rounds for time of: 100-m sprint 5 burpees 20 sit-ups 15 push-ups 100-m sprint Rest 2 minutes Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity

2 sessions today: Pick 4:15 or 5:30 PM Run 400 meters 30 box jumps 30 wall-ball shots ♀ 20-inch box, 14-lb ball ♂ 24-inch box, 20-lb ball

3 SESSIONS TODAY: 8:30 AM, 4:15 & 5:30 PM 3 rounds for time of: 10 shuttle runs 15 knees to elbows 10 shuttle runs 15 pull-ups One shuttle run is 25 feet out and 25 feet back. Stimulus and Strategy: This is a longer workout that will challenge your endurance, stamina, and grip

3 SESSIONS TODAY: 8:30 AM Start your day with MOVEMENT & MOBILITY with Tiffany!! 4:15 PM   5:30 PM AMRAP in 7 minutes 23 Burpees 9 Kettlebell Swings (50/35 lb) 5 Deadlifts (275/185 lb) On a 7-minute clock, perform as many rounds and repetition as possible ( AMRAP ) of the prescribed work in the order written. Score  is the total number of rounds and repetitions completed before the 7-minute clock stops. The Burpee The Deadlift The Kettlebell Swing Barbell Kettlebell(s)

3 sessions TODAY: 8:30 AM, 4:15 & 5:30 PM Every 5 minutes for 7 sets, for load: 3 push presses 2 push jerks 1 split jerk Add weight each set.

2 sessions TODAY: 4:15 & 5:30 pm 5 rounds for time of: 2 rope climbs 15 AB reverse curls on bench 20 box jumps* *Step down from the box. ♀ 20-inch box♂ 24-inch box

8 am - 12 pm OPEN GYM refers to times when members and non-members with experience can train independently, using the facility's equipment to work on specific skills, complete missed workouts, or follow a personalized training plan, rather than participating in a structured group class led by a coach . Also great for those with crazy, busy lives who cannot always make it to scheduled classes. It offers flexibility for members to focus on individual goals, practice movements,

3 sessions TODAY: 8:30 AM, 4:15 PM, 5:30 PM BOOTCAMP CLOCK: :40 WORK :20 REST 4 rounds for reps of: 40 seconds of dumbbell DEADLIFTS 20 seconds of rest 40 seconds of dumbbell DEVILS PRESS 20 seconds of rest 40 seconds of dumbbell BURPEES 20 seconds of rest ♀ 35-lb dumbbells♂ 50-lb dumbbells

3 SESSIONS TODAY: Start with 8:30 AM Movement & Mobility with Tiffany!! 4:15 pm WOD 5:30 pm WOD WOD: For time: MOBILITY: BODYWEIGHT Strength & Stretch with HIP, back, shoulder specific MOBILITY w/Tiffany 20-second handstand hold 50 AbMat sit-ups 30-second handstand hold 40 AbMat sit-ups 20-second handstand hold 30 AbMat sit-ups 30-second handstand hold 20 AbMat sit-ups 20-second handstand hold 10 AbMat sit-ups

3 SESSIONS TODAY! 8:30 AM, 4:15 PM, 5:30 PM 12 MINUTE AMRAP 5 toes-to-bars 12 Bumper Plate AROUND THE WORLD 2 wall walks PLATE "AROUND THE WORLD"

2 SESSIONS TODAY!! 4:15 PM & 5:30 PM Kinda Annie 50-40-30-20-10 reps for time of: Double-unders Weighted Hip Bridges (with barbell OR bumper plate) Then, complete the following post-workout skill work. Every minute on the minute for 6 minutes: 20 walking lunges

8 AM - 12 PM - Members come work on your 22,000 MARCH ROWING CHALLENGE or those movements you're struggling with! NON-MEMBER DROP-INS: $15

DEADLIFT & WALKING LUNGE Ladder DEADLIFT 10-9-8-7-6 (RUN 400m) -5-4-3-2-1 1-2-3-4-5 (RUN 400m) -6-7-8-9-10 (x2) WALKING LUNGE (OH Bumper Plate) OH WEIGHTED WALKING LUNGE

8:30 AM - START YOUR DAY with Movement & Mobility w/Tiffany! 4:15 PM - 1st Workout of the Day!! (WOD) 5:30 PM - Evening class MEDICINE BALL CLEAN 400m RUN AND  ROW 30 medicine-ball cleans 25 Double Unders 30 medicine-ball cleans 25 bench press 400m RUN AND  ROW Rx= ♀ 14-lb. ball, 105-lb. bench ♂ 20-lb. ball, 175-lb. bench

3 sessions today : 8:30 am 4:15 pm 5:30 pm Drop in rate: $17 * PLEASE TEXT LISA 863-202-1919 For time: 400-meter run/500m ROW 15 toes-to-bars 400-meter run/500m ROW 5 wall walks 400-meter run/500m ROW 15 toes-to-bars 400-meter run/500m ROW

2 SESSIONS TODAY: 4:15 & 5:30 PM   BOTH CAN BE SCALED FOR YOUR FITNESS LEVEL! Just SHOW UP and give it what you've got, the only bad workout is the one you skip!