Friday

17
Sep

Friday

Announcements

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

Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Functional Fitness

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Groiners + Torso Twist

5 Inch Worms + Push-Up

Into…

3 ROUNDS

3 Snatch Grip Deadlift

3 Snatch Grip Hang High-Pulls

3 Snatch Grip Hang Muscle Snatch

3 Snatch Grip Hang Power Snatch*

*With each rep, lower the start position for the Hang (Hips, Mid-Thigh, Above the Knee)

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

1 Snatch Deadlift

+

1 Hang Power Snatch

+

1 Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

6 Power Snatch (135/95)|(95/65) (RTG/RX)

6 Bar Muscle-Ups/ Strict (RTG/RX)

(Score is Rounds + Reps)