Friday

26
Mar

Friday

Announcements

Independence Fitness is closed until further notice under executive order 20-71 by the Governor of Florida

Please monitor our gym social media and your email for regular updates for your continuing training plan

Please download our virtual meeting/class platform.

Apple: https://itunes.apple.com/us/app/id546505307

Android: https://play.google.com/store/apps/details?id=us.zoom.videomeetings

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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 Fitness

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Grab a barbell!

EMOM x 4 MINUTES

MIN 1- 10 Up-Downs

MIN 2- 10 Alt Groaners w/ Twist

Then …

EMOM x 6 MINUTES

MIN 1- 5 Romanian Deadlift (or DB) + 5 Hang Muscle Clean (or DB) + 10 Elbow Punches (or DB Strict Press)

MIN 2- 5 Strict Press (DB) + 5 Push Press (DB) + 5 Push Jerks (DB)

Strength

Hang Clean and Jerk (1×5)

FOR LOAD

Build to a Heavy 5-Rep Hang Power Clean & Push Jerk

(Score is Load)

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*Last Seen 9/20/19

Warm-up (No Measure)

FOR RECOVERY

3:00 Lat Smash (1:30 R/L)

3:00 Forearm Smash (1:30 R/L)

(No Measure)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Lat Smash (1:30 R/L)

3:00 Forearm Smash (1:30 R/L)

(No Measure)