Friday

10
Sep

Friday

Announcements

We are having an adjusted schedule for Labor Day.
7am and 9am are the 2 classes!! Have a wonderful Holiday
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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 – Comp Training

View Public Whiteboard

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning – Just have fun training with class or friends today!

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

200m Run

Into…

2 SETS BARBELL WARM-UP (3-5 reps of each)

Clean Grip RDL

Hang Hi-Pull

Hang Muscle Clean

Hang Power Clean

Strict Press

Push Press

Push Jerk

Into…

200m Row

“9/11” (Time)

FOR TIME

2001m Run*

11 Box Jumps (30/24)|(24/20)

11 Thrusters (155/105)|(115/75)

11 Chest-to-Bar Pull-Ups

11 Power Cleans

11 Handstand Push-Ups

11 Hang Power Clean

11 Toes to Bar

11 Deadlifts

11 Push Jerks

2001m Row

*Original workout format attributed to CF BelAir.

**Athletes may start with either the run or the row and finish the workout with the other.

(Score is Time)

C. STRENGTH / GYMNASTICS

Push Press (1RM)

ON A 15:00 RUNNING CLOCK…

Establish 1RM Push Press*

*Max 3 missed reps. If you reach 3 missed efforts, you score is your last successful weight.

(Score is Weight)

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…5:00 specifically on upper body and 5:00 specifically on the lower body.

(No Measure)