Friday

7
Jan

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 8 MINUTES

5/5 Staggered Stance Good Mornings

7/7 Single Ring Ring Rows

10 Knee Push-ups

7/7 Curtsey Squats

Strength

Deadlift (1×3)

“NCX BASELINE III”

I. ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Deadlift

(Score is Weight)

Workout

“NCX BASELINE III.II (Test)” (AMRAP – Rounds and Reps)

II. AMRAP x 10 MINUTES

5 Strict Pull-ups or 7 Ring Rows

10 Hand Release Push-ups

15 Air Squats

(Score is Rounds + Reps)