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 – Comp Training
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
30 Wall Balls (20/14)
20/15 Cal Row
100 Double Unders
(Score is Rounds + Reps)
-Rest 3:00-
AMRAP x 3 MINUTES
Max Shoulder to Overhead (185/135)
(Score is Reps)
B. 60:00 GPP
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)
FOR TIME
21-18-15-18-21
DB Deadlift (50/35)|(35/20)*
Toes to Bar
*Both heads of each DB must touch the ground each time.
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
5 SETS
Barbell Complex…
2 Power Clean
2 Front Squat
2 Hang Power Clean
*Start moderate-light and build each set toward moderate-heavy. No trainwreck lifts! Everything should be smooth from set 1 through set 5.
(Score is Weight)
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Athlete Choice for Active Recovery*
*Run, bike, row, swim, hike, or flow for 10:00 at an easy pace. Goal here is to just move your body and maintain a steady nasal breathing pattern.
(No Measure)