9:00 AM - NEW TIME!!!! Start your day with TIFFANY for her style of Movement & Mobility, like yoga, only better! MOVEMENT & MOBILITY * NEW TIME! 9:00 AM - FRIDAYS ONLY Also Today!! - 4 class times!!!

3 SESSIONS TODAY! 8:30 AM 4:15 PM 5:30 PM PLANK JACK 4 rounds for time of: 25 kettlebell swings 25 sit-ups 20 Plank Jacks 10 Turkish Get Ups Row 200 m ♀ 35# ♂ 50#

8:30 am Movement & Mobility w/Tiffany 4:15 pm WOD below with Lisa 5:30 pm WOD below with Lisa 3 rounds for time of: Run 400 meters 30 box step-overs 30 wall-ball shots 30 Bench Press

For max reps at each station: 1. dumbbell push presses 2. weighted jumping lunges (modify to weighted walking OR reverse lunges) 3. ring dips 4. plate press (Rx = 35/45#) The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations. ♀ 25-lb DBs ♂ 35-lb DBs PLATE PRESS

2 SESSIONS TODAY: 4:15 PM & 5:30 PM Christine 3 rounds for time of: 500-meter row 12 bodyweight deadlifts 21 box jumps ♀ 20 in♂ 20 in Scaling: Today’s workout is a classic benchmark. For an advanced athlete, each round is a sprint. Put your foot on the gas pedal and hold on. The load of the barbell is light enough that you should push to maintain unbroken sets for all 3 rounds. Remember to stand up completely on top of the box in the box jumps. Newer athletes should reduce t

FRIDAY - FEB. 20th * (4) TIME SLOTS * BEGINNER LEVEL at FlexFit Sebring ****Click on WEBSTORE page in our menu to grab your spot!!! MAX 6 PER 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!!!!)

For time: 22 Dumbbell Devils Press 30 dumbbell box step-ups 5 handstand push-ups -OR- Crow's Pose to HEADSTAND 30-foot crab walk https://youtu.be/I-3r4cl4ahA CRAB WALK Devils Press CORRECT set up

3 SESSIONS TODAY: 8:30 AM Movement & Mobility AFTERNOON SESSIONS: 4:15 & 5:30 PM For time: 10-9-8-7-6-5-4-3-2-1 reps of: Alternating front-rack walking lunges FRONT RACK WALKING LUNGE 20-18-16-14-12-10-8-6-4-2 reps of: AbMat sit-ups ♀ 125 lb♂ 185 lb (LUNGES)

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

2 SESSIONS TODAY: 4:15PM & 5:30PM For time: SQUAT CLEAN THRUSTER 12 squat clean thruster Run 400 meters 9 squat clean thrusters Run 400 meters 6 squat clean thrusters Run 400 meters ♀ 75 lb♂ 115 lb

Our (3) BungeeFit classes are SOLD OUT! But....we will be open 8 am to 12 pm if you'd like to come in and try on a BUNGEE HARNESS for a future class. SOLD OUT CLASSES: 4:15 PM, 5:30 PM, 6:45 PM. Contact us for future dates, or create your own!

3 sessions today: 8:30 am - 4:15 pm - 5:30 pm If you would like to drop-in ($17) to any class, please TEXT Lisa at 863-202-1919 Start with a :90 second BAR HANG . Your ultimate goal is unbroken, but do your best to hang at least :30 per set. Choose ACTIVE or DEAD HANG. Both great for you!! :90 BAR HANG WOD: 4RFT (Rounds For Time) 8 BARBELL LUNGES 15 MED-BALL ABMAT SIT UPS 3 CROWS POSE TO EXTENSION 200m RUN or ROW BARBELL LUNGE

8:30 AM : Movement & Mobility with Lisa . This class combines structure from YOGA, PILATES, JOINT MOBILITY, BALANCE, BODY-WEIGHT STRENGTH TRAINING, and LOTS & LOTS of judgement-free encouragement. 4:15 & 5:30 pm - PARTNER WOD BELOW Start with a 5 x 5 back squat warm up, adding weight each round. USE 85% of 5RM for WOD below THEN...... 12 rounds for time of: 2 BURPEES 3 BACK SQUATS Movement & Mobility 8:30 am

3 sessions TODAY: 8:30 AM * 4:15 PM * 5:30 PM If you would like to drop-in ($17), please TEXT Lisa at 863-202-1919 21-15-9 reps for time of: Dumbbell box step-overs https://youtu.be/xAGzueUmmCA?si=U8F-5ryY1J8SD0pX Pull ups ♀ 35-lb dumbbells and a 20-inch box ♂ 50-lb dumbbells and a 20-inch box

2 SESSIONS TODAY: 4:15 & 5:30 PM 4 ROUNDS - 3 MINUTES EACH Complete as many reps as possible in 3 minutes of: 200-meter run 20 SECOND handstand HOLD Max kettlebell swings Rest 1 minute between sets. Repeat for a total of 4 sets. ♀ 35-lb kettlebell♂ 50-lb kettlebell

3 SESSIONS TODAY: 8:30 AM, 4:15 PM, 5:30 PM All classes are taught on a BEGINNER LEVEL, with advancement coming with CONSISTENCY, SAFETY, PROPER TECHNIQUE, TRUST and CONFIDENCE! 4 ROUNDS - NO CLOCK - PARTNER UP!! 8 WALKING LUNGES TOWARD WALL HANDSTAND FREE-HOLD - (partner assist) 8 WALKING LUNGES AWAY 10 PLATE PRESSES https://youtu.be/MsFSDOwpAV8?si=tiAu2INWPrn5KrLv

8:30 AM : start your HUMP DAY with MOVEMENT & MOBILITY! Everything you need to increase mobility, ROM, and peace of mind!! 4:15 & 5:30 PM - WOD BELOW! For time: 400-meter run 50 dumbbell bench presses 400-meter run 50 ring push-ups https://youtu.be/vSsjHM_8XCs?si=VKUv-sMXr5XdECZH 400-meter run 50 hand-release push-ups 400-meter run ♀ 35-lb dumbbells♂ 50-lb dumbbells DB BENCH PRESS

7 rounds for time of: 7 deadlifts 5 hang power cleans https://youtu.be/3jp_HnTghuY?si=mp33ITEMaux1XSCF 3 bar muscle-ups (skill and progression review) ♀ 105 lb♂ 155 lb

2 SESSIONS TODAY: 4:15 or 5:30 PM WOD: Every minute on the minute (EMOM) for 8 minutes: 2 shoulder presses USING BARBELL ADD WEIGHT & (2) REPS EACH ROUND Use 50-60% of the heaviest set for the workout BELOW. Then, 4 rounds for time of: 400-meter run OR 500m row 12 shoulder presses