Saturday
Announcements
🚨Holiday Schedule🚨
12/23 (7,9,12 noon)
12/24 (9:00am)
12/25 (Closed Merry Christmas)
12/26 (Closed Merry Christmas)
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❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
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Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1
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Buy supplements
http://cfiorlando.com/supps
Independence Fitness – Functional Fitness
Warm-up
Metcon (No Measure)
2:00 Bike
Immediately into…
AMRAP x 4 MINUTES
5 Barbell Good Mornings
5 Slow RDLs
10 Elbow Punches
10 Back Rack Jumping Squats
Strength
Metcon (No Measure)
ON A 15:00 RUNNING CLOCK
3-2-2-1-1
Clean Complex*
*1 Rep = 1 Power Clean + Hang Power Clean
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3-6-9-12…etc
Hang Power Clean*
12/10 Cal Bike**
*Barbell weight decreases thru the workout…
3-6-9 @ (185/135)|(135/95)
12-15-18 @ (155/105)|(115/75)
21 and beyond @ (135/95)|(95/65)
**Bike stays at 12/10 every round
(Score is Rounds + Reps)