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)
AMRAP x 6 MINUTES
100m Run
10 SA KB Staggered Stance BOR (Left Arm)
10 SA KB Swing (Left Arm)
:20 OH KB Hold (Left Arm)
10 V-ups
10 SA KB Staggered Stance BOR (Right Arm)
10 SA KB Swing (Right Arm)
:20 OH KB Hold (Right Arm)
Strength
Metcon (Weight)
3 SETS FOR QUALITY
12 Mixed Grip KB Alt. Lunges
6/6 Single KB Upright Row
1:00 DBL KB FR Hold
-Rest 1:30 b/t Sets-
(Score is Weight)
Workout
Metcon (2 Rounds for time)
2 SETS
800m Run
40 Toes to Bar
-Rest 2:00 b/t Sets-
-Hard Cap 16:00-
(Score is Each Set for Time)