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 in Gym & @ Home Versions

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 V-ups or Tuck-Ups

20 Lateral Hops Over Barbell

10 Barbell Bent Over Rows

:20 Barbell Bent Over Row Holds*

10 Jumping Air Squats

*Athletes will hold the barbell at the top of the Row just below the chest.

Strength

Hang Power Clean (8-6-6-4-4)

8-6-6-4-4*

Hang Power Clean

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

WORKOUT

3 SETS

AMRAP x 4 MINUTES*

5 Hang Power Cleans (135/95)|(95/65)

7 Toes to Bar

9 Up-Down Over Bar

-Rest 1:00 b/t Sets-

*Pick up where you left off each set.

(Score is Rounds + Reps)