Friday

Announcements

🚨Holiday Schedule🚨
12/23 (7,9,12 noon)
12/24 (9:00am)
12/25 (Closed Merry Christmas)
12/26 (Closed Merry Christmas)
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❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
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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

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)