Monday
Announcements
Independence Fitness is NOW OPEN for in person training inside the gym 5/18/20
We are still offering Live virtual workouts if you prefer them
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 – Comp Training
A. CONDITIONING
Metcon (No Measure)
FOR QUALITY
800m Run
1000m Row
50/40 Cal Bike
-Immediately Into-
EMOM x 10 MINUTES
MIN 1 – 20 Wall Balls (20/14)
MIN 2 – 20 Box Step-Ups (24/20)
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Row/Bike/Run
Into…
AMRAP x 6 MINUTES
20 Single Unders
10 Clean Deadlifts
8 Hang High Pulls
6 Hang Muscle Cleans
10 Elbow Punches
4 Hang Power Cleans
Workout
Metcon (Time)
FOR TIME
150 Double Unders
50/40 Cal Row
30 Push Jerks (155/105)|(115/75)
30 Hang Power Cleans
30 Bar Muscle Up or Burpee C2B Pull-Ups
150 Double Unders
50/40 Cal Row
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (Time)
“REMIX RANDY”
10 ROUNDS FOR TIME
8 Hang Muscle Snatch (75/55)
100m Run
(Score is Time)