Friday

23
Jul

Friday

Announcements

Independence Fitness is NOW OPEN for in person training inside the gym 5/18/20

We are still offering Live virtual workouts if you prefer them

Please download our virtual meeting/class platform.

Apple: https://itunes.apple.com/us/app/id546505307

Android: https://play.google.com/store/apps/details?id=us.zoom.videomeetings

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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

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Warm-up

Warm-up (No Measure)

2:00 Bike/Row Increasing pace every :30

Into …

3 ROUNDS

10 PVC Pass Thru + Toe Touch*

10 Bootstrappers

10 Alternating Lunges W/ 1 arm Reach up to ceiling

*PVC Pass Thru + Toe Touch = PVC Pass Thru then reach for toes with hands in snatch grip on PVC Pipe

Strength

Power Snatch (1×3)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Power Snatch

*Start with Light weight at start of 15:00 build to Heavy. Reps do not need to be TNG.

(Score is Weight)

Workout

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Skill

10 Minutes Practice walking to running on Assault Runner treadmills

Finisher

Metcon (No Measure)

FOR QUALITY

4:00 Max Hollow Hold*

*Every time you rest, complete 10 Alt. Single Leg V-Ups

(No Measure)