8:30 AM Movement & Mobility w/Lisa (PILATES-STRENGTH-YOGA) combo 4:15 PM & 5:30 PM - WOD BELOW Bulgarian Split Squat 1-15 mins. WARM UP, REVIEW WOD: 21-15-9 BULGARIAN SPLIT SQUATS https://www.menshealth.com/fitness/a65290629/bulgarian-split-squats-exercise/ KB SWINGS CALORIE ROW Last 8-10 mins COOL DOWN & FITNESS WALK

8:30 am, 4:15 PM & 5:30 pm WOD Below BOOTCAMP: :40 WORK / :20 REST x 4 ROUNDS BATTLE ROPE WALKING LUNGES HAND RELEASE PUSH UPS WEIGHTED GLUTE BRIDGES

2 sessions today: 4:15 & 5:30 pm 3 rounds for time of: 25 deadlifts 800-meter run Rx: ♀ 155 lb♂ 225 lb

Skip the big-box stores and SHOP LOCAL this year for the BEST DEALS and unique gifts for your loved ones...or yourself!! FRIDAY, NOV. 28th from 11 am to 3 pm BEGINNER AERIAL YOGA CLASSES (Choose 11 am -or- 1 pm) REGISTER HERE: BEGINNER Aerial Yoga & Into to Weight Training | FlexFit Sebring WINE TASTINGS & SALES MINI FACIALS & DISCOUNTED GIFT CERTIFICATES ORGANIC HERBS, SOAPS, CANDLES, TINCTURES, etc. DEEP DISCOUNTS ON FITNESS CLASSES & MEMBERSHIPS ITALIAN COFFEES, GELATOS

Enjoy your family and friends today and we will see you TOMORROW!! The gym & cafe will be closed today as we prepare for our FIRST EVER....          PINK FRIDAY! The small-business alternative to Black Friday!!

8:30 AM Movement & Mobility w/Lisa (PILATES-STRENGTH-YOGA) combo 4:15 PM & 5:30 PM - WOD BELOW Bulgarian Split Squat 1-15 mins. WARM UP, REVIEW WOD: 21-15-9 BULGARIAN SPLIT SQUATS https://www.menshealth.com/fitness/a65290629/bulgarian-split-squats-exercise/ KB SWINGS CALORIE ROW Last 8-10 mins COOL DOWN & FITNESS WALK

3 classes today! 8:30 am - 4:15 pm - 5:30 pm Row  200 meters 30 bench presses , body weight 20 DB Devil's Press dumbbell devil press - Google Search Row 200 meters 20 bench presses 15 DB Devil's Press Row 200 meters 10 bench presses 10 DB Devil's Press

2 sessions today! 4:15 & 5:30 pm AS MANY ROUNDS AS POSSIBLE - 12 MINUTES 10 dumbbell push presses 10 kipping pull-ups 10 burpees 30 double-unders BE SURE TO GET THAT JUMP TO COMPLETE YOUR BURPEE!! ♀ 35-lb dumbbells♂ 50-lb dumbbells

FRIDAY - NOVEMBER 28th ** 11 am - 3 pm Skip the big-box stores and SHOP LOCAL this year for the BEST DEALS and unique gifts for your loved ones...or yourself!! FRIDAY, NOV. 28th from 11 am to 3 pm BEGINNER AERIAL YOGA CLASSES (Choose 11 am -or- 1 pm) REGISTER HERE: BEGINNER Aerial Yoga & Into to Weight Training | FlexFit Sebring WINE TASTINGS & SALES MINI FACIALS & DISCOUNTED GIFT CERTIFICATES ORGANIC HERBS, SOAPS, CANDLES, TINCTURES, etc. DEEP DISCOUNTS ON FITNESS 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!!!!)

3RFT 12 Turkish get-ups (6 each arm) CrossFit | The Dumbbell Turkish Get-Up Run 400 meters Rx= ♀ 25-lb DBs ♂ 35-lb DBs

8:30 am: START YOUR DAY WITH: Movement & Mobility w/Lisa WOD: 4:15 & 5:30 PM For time: 50 wall-ball shots 25 burpees 50 kettlebell squats 25 burpees 50 weighted lunges 25 wall-ball shots ♀ 14-lb medicine ball to a 9-foot target and a 35-lb kettlebell ♂ 20-lb medicine ball to a 10-foot target and a 53-lb kettlebell

Bring your SPOUSE, FRIEND, CHILD (over 16) or GRANDMA!! FREE!! to any class!! 8:30 am 4:15 pm 5:30 pm Megan WOD: 21-15-9 Reps for Time Burpees Kettlebell Swings (1.5/1 pood) Double-Unders (BEGINNERS DO SINGLES X3 ) On a running clock, complete 21 repetitions of Burpees, Kettlebell Swings, and Double-Unders, then 15 repetitions of each, and finally 9 repetitions of each – as fast as possible “ For Time “

4:15 & 5:30 PM - Hero WOD "Manion" Manion 7 rounds for time of: Run 400 meters 29 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

Experience Pink Friday at FlexFit Sebring FRI. 11/28/25 A Community Celebration on November 28th Dear neighbor, this holiday season we're inviting you to #SHOPSMALLFIRST with our special Pink Friday event. Skip the crowded big box stores and join us for a unique experience filled with local treasures and treats . Join Us A Day of Local Delights Our Pink Friday celebration brings together the best our community has to offer. Treat yourself to wine tasting, browse apothecary

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!!!!)

8:30am - 4:15pm & 5:30pm - WOD BELOW WOD: Complete as many rounds and reps as possible in 20 minutes of: 20 burpees 20 air squats 20 lunges 20 plate presses 20 knees-to-elbows

8:30 AM - Start your day with MOVEMENT & MOBILITY with Lisa 2 afternoon sessions today - 4:15 & 5:30. Hope you get your PR!! 21-15-9 reps for time of: Deadlifts Strict pull-ups ♀ 155 lb♂ 225 lb

CHAD1000X For time: 1,000 weighted step-ups ♀ 35-lb ruck, 20-inch box ♂ 45-lb ruck, 20-inch box Sara Wilkinson, GORUCK, and CrossFit present the Hero workout CHAD1000X in honor of Navy SEAL Chad Wilkinson who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention. Click here to officially register and to learn more abou

Complete as many rounds as possible in 12 minutes of: 12 kettlebell swings 12 kettlebell squats 12 single-arm kettlebell push presses ♀35# ♂ 50# Scaling: The kettlebell push press will likely be the limiting factor for newer athletes. Scale the weight in order to move through this workout with minimal rest. Intermediate athletes can do this workout as prescribed. Beginner Option: Complete as many rounds as possible in 12 minutes of: 12 kettlebell swings 12 kettlebell squats 1