End the year OR start the year with us!! 8:30 AM : MOVEMENT & MOBILITY plus WEIGHT LIFTING BEGINNERS WELCOME!

3 SESSIONS TODAY: 8:30 AM - 4:15 PM - 5:30 PM 19 minute AMRAP Complete as many rounds as possible in 19 minutes of: 19 wall-ball shots 19-cal. row OR 40 calorie Assault Bike 19 Med Ball Sit ups

Welcome Back members & WELCOME to all NEWBIES! LET'S DO THIS!! Bert For time : BABY BERT 25 burpees 10 BURPEES 200-m run 100m ROW 10 pull-ups 5 RING ROWS 200-m run 200m HUSTLE 50 walking lunges 20 BACK LUNGES 200-m run 100m ROW 20 Back squats 20 AIR SQUATS 200-m run 200m HUSTLE 50 walking lunges 20 BACK LUNGES 200-m run 100m ROW 10 pull-ups 5 RING ROWS 200-m

I'm really changing it up this year with our annual Holiday Party! We are all so busy and nights and weekends are consumed soooooo, a BREAKFAST WOD it is!! BUT FIRST..... APOLLO 13!

3RFT 21 Deadlifts 15 box jumps 9 handstand push-ups OR modified (as shown below) ♀ 105-lb barbell and 20-inch box♂ 155-lb barbell and 24-inch box

2 CLASSES TODAY -- 4:15 & 5:30 PM 50-55 MINUTES OF INTENSE but SCALABLE STEP TRAINING, COUPLED WITH CORE, WEIGHT TRAINING & MOBILITY SEGMENTS.

9:15 AM: What a great time to start your fitness journey with FRIENDS! JOIN US at 9:15 for a TEAM WOD followed by BREAKFAST!!! 10:00 AM: BREAKFAST If you'd like to attend, please TEXT LISA at 863-202-1919 to secure your FREE SPOT!! APOLLO 13!

Complete as many reps as possible in 20 minutes of: 200m RUN 3 front squat 3 ring push-ups 200m RUN 6 front squat 6 ring push-ups 200m RUN 9 front squat 9 ring push-ups Etc., adding 3 reps to each movement each round. ♀ 95 lb ♂ 135 lb

8:30 AM: Start your morning with MOVEMENT & MOBILITY w/Lisa 4:15 & 5:30 PM - WOD BELOW Back squat 3-3-3-3-3 reps Stimulus and Strategy: Today is a heavy day to follow yesterday's endurance day!! Keep in mind that heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible across all sets. Newer athletes sh

3 rounds for time of: 50 double-unders 50 weighted hip bridges 50 AbMat sit-ups

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!!!!)

3 SESSIONS TODAY: 8:30 AM, 4:15 PM, 5:30 PM WOD: 10 rounds for time of: 6 kettlebell swings 4 barrier get-overs 10 Double Unders -or- 40 singles Use your hands to get over the barrier. barrier get-overs ♀ 53-lb kettlebells and 30-inch barrier ♂ 70-lb kettlebells and 40-inch barrier Stimulus and Strategy: Today’s workout is a back-and-forth couplet. For the barrier get-overs, you can stack boxes, use a wall, or find an object that matches the height you need. The height shoul

8:30 AM : Start your day with Movement & Mobility w/Lisa WOD: 4:15 & 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

3 SESSIONS TODAY: 8:30 AM, 4:15 PM, 5:30 PM WOD: Angie For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats BEGINNERS: 25 REPS X 4 ROUNDS Stimulus and Strategy: Today’s workout is a classic benchmark. This chipper should push your muscular stamina while being metabolically taxing. If you have never completed this workout before, the pull-ups and push-ups are the bulk of the work. Try to avoid any one exercise taking more than 8 minutes.

STRENGTH - BACK SQUATS 3-3-3-3-3-3-3 ADD WEIGHT EACH SET WOD: 5RFT 400-meter run 7 Back Squats using 85% of 3RM

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!!!!)

3 sessions today!! 8:30 am, 4:15pm, & 5:30pm For Time: 90 Sit-Ups 80 Russian Twists (each side) 70 Up Downs 60 Alternating Box Step-Ups (24/20 in) 50 Bench Press (use 75% of your 2RM) 40 Dumbbell Thrusters (50/35 lb) 30 Alternating Crab Kicks https://youtu.be/4DZzw1Rc-9Y?si=3-u2QneKfHQsZcc5 20 Inverted Burpees AKA Reverse curl to chair pose. Use elevated bench for modification 10 Wall Walks INVERTED BURPEE - USE ELEVATED BENCH FOR MODIFICATION OR SCALING Time Cap: 30 minute