12/16/20
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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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 (Increase pace every :30 starting at 50% effort)
Into…
AMRAP x 6 MINUTES
10/10 Split Squat
8/8 Arnold Press
6 Slow Sit-Thrus
Into…
2:00 Bike (Increase pace every :30 starting at 75% effort)
Workout
Metcon (AMRAP – Rounds and Reps)
WOD
AMRAP x 20 MINUTES
40/30 Cal Bike
30 Russian KBS
20 Sit-Ups
3/3 Turkish Get-Ups
Rep = ground to standing position only.
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
Sled Push