Friday
Announcements
**ADJUSTED SCHEDULE** This Saturday 10/24 we will be having a 6:30pm class instead of a 9:00am class.
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Workout visibility 5am the day of the workout the WOD will be visible for you to see. If you need to know the workouts in advance for some reason message Tyrone.
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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
Warm-up (No Measure)
3 ROUNDS
10 Empty Barbell Good Mornings
20 Glute Bridge-Ups
Into…
3 ROUNDS
10 Empty Barbell Romanian Deadlifts
10 Kipping Swings
10 V-Ups
Strength
Deadlift (1×3)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Deadlift
(Score is Weight)
Workout
Metcon (Time)
4 Rounds for Time 16 MIN CAP
10 power cleans (95/75)(135/115) RX & RTG
10 burpee over bar
200m SKI
(Score is Time)