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!!!!)

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

8:30am Start your day with Lisa for Movement & Mobility 4:15 & 5:30 WOD Below For max reps: Tabata calorie row Tabata AbMat sit-ups AB MAT SIT-UPS Tabata box jumps Tabata calorie row ♀ 20-inch box♂ 24-inch box The Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals.

3 SESSIONS TODAY@ 8:30 AM 4:15 PM 5:30 PM BACK SQUAT On a 2-minute clock: 20 back squats Max bar-facing burpees Rest 2 minutes On a 2-minute clock: 15 back squats Max bar-facing burpees Rest 2 minutes On a 2-minute clock: 10 back squats Max bar-facing burpees Rest 2 minutes On a 2-minute clock: 5 back squats Max bar-facing burpees ♀ 75 lb♂ 115 lb

Hortman AMRAP: Complete as many rounds as possible in 45 minutes of: 400-meter run 40 air squats 4 muscle-ups ATTEMPTS CANDACE TODD, Muscle Up progression

DRESS UP in comfy, funky, silly outfits and start your "spooky" weekend with a soothing stretch!! 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 DRESS UP with CRAZY socks, tshirts, shorts, earrings, face paint or leggings. NOTHING SCARY PLEASE! Bring-a-friend-FREE-day!!! ALL CLASSES will have TREAT -or- TREAT after class!! Enjoy FREE Coffees or Race Fuel and INDULGE on $5 GELATO FLIGHTS!!! The WOD is all fun - No competition!!

3 SESSIONS TODAY: 8:30 am Movement & Mobility w/Lisa 4:15 pm & 5:30 pm  WOD Below 5 rounds for time of: 1 rope climb  to 15 feet 10 toes-to-bars

3) sessions TODAY! 8:30 AM 4:15 PM 5:30 PM For total reps: Tabata pull-ups Tabata box jumps OR Step ups Tabata push-ups Tabata calories on Rower ♀ 20-inch box♂ 24-inch box

(2) sessions TODAY! 4:15 PM & 5:30 PM Nancy 5 rounds for time of: 400-meter run 15 overhead squats ♀ 65 lb♂ 95 lb

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!!!!)

8:30 am - Start your day with MOVEMENT & MOBILITY 4:15 or 5:30 pm - WOD Below (ALL movements are SCALABLE to your fitness level - we are NOT COMPETING, we are PROGRESSING....every. single. day!!) 21 pull-ups 42 double-unders 21 thrusters 18 pull-ups 36 double-unders 18 thrusters 15 pull-ups 30 double-unders 15 thrusters Time cap: 15 minutes

5 rounds for time of: 25 kettlebell swings 25 MedBall sit-ups 25 gate swings 25 knees-to-elbows

Christine 3 rounds for time of: 500-meter ROW or 400m RUN 12 bodyweight Deadlifts 21 Box Jumps ♀ 20 in♂ 20 in

Tiffany teaches a softer version of Movement & Mobility with more yoga than Lisa's class. Try them BOTH on WEDNESDAY & FRIDAY MORNINGS at...

4 rounds for time of: Row  200 meters 30 double-unders 3 wall walk s Then.......ONLY ONE SET of: 80 overhead weighted walking lunges ♀...

10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift Front squats *Use two barbells if possible. Start each set of front squats by cleaning...

3 rounds for time of: Run 800 meters 50 back extensions 50 sit-ups BACK EXTENSION Scaling: This Hero workout contains a high volume of...

3RFT (Rounds For Time) 12 Turkish get-ups (6 each arm) Run 400 meters Rx= ♀ 25-lb DBs ♂ 35-lb DBs