Monday

6
Sep

Monday

Announcements

We are having an adjusted schedule for Labor Day.
7am and 9am are the 2 classes!! Have a wonderful Holiday
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Comp Training

View Public Whiteboard

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning – Just have fun training with class or friends today!

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

25ft High Knees

25ft Butt Kickers

10 Scap Pull-Ups

10 Scap Push-Ups

3 Wall Walks or 5 Inch Worms

Into…

1 ROUND

100m Run

3 Strict Pull-Up or 5 Ring Rows

:20 HS Hold or DB Overhead Hold

3 HSPU Negative or 5 Pike Push-Up

Workout

Wade (Time)

For time, wearing a 20-lb. vest or body armor:

Run 1,200 meters

Then, 4 rounds of:

12 strict pull-ups

9 strict dips

6 strict handstand push-ups

Then, run 1,200 meters
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
To learn more about Wade click here

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back

5:00 Foam Roll Quads

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Take a 20-30 minute walk outdoors and reflect on your goals. Last week we were asked to think about success and what it means for us this year. What are 1-3 (no more than 3) clear and actionable things you can bring to your training, nutrition, recovery or life overall EVERY DAY.

(No Measure)