Friday

22
Oct

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 in Gym & @ Home Versions

View Public Whiteboard

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

1 ROUND

200m Row

15 Air Squats

10 Strict Press

Into…

2 ROUNDS

200m Row

10 Front Squats

10 Push Press

Strength

Thruster (7-5-5-3-3)

7-5-5-3-3*

Thruster

*Start weight moderate and end moderate-heavy.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-18-15-12-9-6*

Thrusters (115/75)|(75/55)

*Complete 15/12 Cal Row after each set.

-Hard Cap 16:00-

(Score is Time)