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)