17
Dec
Friday
Announcements
🚨Holiday Schedule🚨
12/23 (7,9,12 noon)
12/24 (9:00am)
12/25 (Closed Merry Christmas)
12/26 (Closed Merry Christmas)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Buy supplements
http://cfiorlando.com/supps
Independence Fitness – Functional in Gym & @ Home Versions
Warm-up
Warm-up (No Measure)
4 ROUNDS (5:00 CAP)
:45 Row
12 DB Goblet Squats
12 Slow Alt. Quad Heel Taps
10 Hollow Rocks
10 Supermans
Strength
Front Squat (5RM)
ON A 15:00 RUNNING CLOCK…
Find a 5RM Front Squat
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EVERY 4:00 x 3 SETS
20/15 Cal Row
15 Toes to Bar
With Time Remaining Max Front Squat (115/75)|(75/55)
-Rest 1:00 b/t Sets-
(Score is Reps)