Beginners WELCOME!! NO DROP INS!! Please go to our WEBSTORE page and sign up 9:30 AM: Class Cafe' OPENS at 9 am - 11 am Enrique Ramos (R) Trainer

2 very DIFFERENT classes today!! I think you should go for BOTH!!! 8:30 am: Tabata Yoga with Lisa 5:30 pm - BoxFIT with Enrique Ramos (ADDT'L CHARGE, MEMBER DISCOUNT) PLEASE SECURE YOUR SPOT ON OUR WEBSTORE PAGE.

10 minutes PRACTICE & PERFECT the MEDICINE BALL CLEAN (video below) WOD: Tabata WEIGHTED Hip Bridge (using barbell) Tabata weighted sit-up Tabata kettlebell/dumbbell swing Tabata MED BALL CLEAN https://youtu.be/xH0Tv_8WfMg

8:30 am: Yoga w/Tiffany (Please bring your mat, or rent/buy from us) 4:15 pm: Workout of the Day (WOD) 5:30 pm: Workout of the Day (WOD) 8:30 am - YOGA with Tiffany 4:15 & 5:30 PM

3 SESSIONS TODAY: 8:30AM, 4:15PM, 5:30PM Complete as many reps as possible in 10 minutes of: 8 ring dips 8 sumo deadlift high pulls 16 double-unders ♀ 65 lb♂ 95 lb

2 SESSIONS TODAY: 4:15 & 5:30 PM 5 sets: On a 2-minute clock: 400-meter run Complete as many knees-to-elbows as possible in the remaining time. Rest 2 minutes between sets.

2 very DIFFERENT classes today!! I think you should go for BOTH!!! 8:30 am: Tabata Yoga with Lisa 5:30 pm - BoxFIT with Enrique Ramos (ADDT'L CHARGE, MEMBER DISCOUNT) PLEASE SECURE YOUR SPOT ON OUR WEBSTORE PAGE.

3 sessions today: 8:30 am, 4:15 pm, 5:30 pm 3 rounds for time of: 400-meter run 30 kettlebell snatches The Kettlebell Snatch 20 kettlebell swings The Kettlebell Swing ♀ 35-lb kettlebell ♂ 50-lb kettlebell 10 bench press (No Rx today, work on strict technique and FULL ROM)

8:30 am: Yoga w/Tiffany (Please bring your mat, or rent/buy from us) 4:15 pm: Workout of the Day (WOD) 5:30 pm: Workout of the Day (WOD) YOGA with Tiffany Wednesday mornings 8:30 am $17 DROP-IN RATE WORKOUT OF THE DAY (WOD) 8 rounds for time of: 5 box jump-overs Box Jump-Over Variations 5 hang power cleans The Hang Power Clean ♀ 155-lb barbell and a 24-inch box♂ 225-lb barbell and a 30-inch box

3 sessions today: 8:30 am, 4:15 pm, 5:30 pm For time: 800-meter run 80 pull-ups 80 deadlifts 800-meter run Partition the pull-up and deadlift reps any way. ♀ 95-lb barbell♂ 135-lb barbell Beginner option: 3 rounds for time of: 200 -meter run 20 jumping pull-ups 20 deadlifts 200 -meter run ♀ 35 -lb barbell♂ 45 -lb barbell

2 SESSIONS TODAY: 4:15 PM or 5:30 PM Complete as many rounds and reps as possible in 15 minutes of: 3 wall walks The Wall Walk 15 burpees The Burpee 60 double-unders The Double-Under Stimulus and Strategy: Today, we is a fast-paced workout. Try to complete each of the three movements in 3 minutes or less to start. Be prepared for the wall walks to make the burpees more challenging as you start to fatigue; scale as needed to maintain the intended time domain. Make sure yo

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.