Monday

Announcements

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

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Warm-up

Warm-up (No Measure)

3 SETS* (5:00 CAP)

20 Jumping Jacks

100m Run

8 Good Mornings

6 Snatch Grip Deadlifts

4 Muscle Snatches

*Start first set with PVC, second set with PVC or barbell (athlete choice), third set with barbell.

Strength

Metcon (Weight)

6 SETS

1 Snatch Grip Deadlift

+

1 High Hang Power Snatch

+

1 Hang Power Snatch

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

4 SETS

50 Double Unders

10 Hang Power Snatch (115/75)|(75/55)

200m Run

-Rest 1:00 b/t Sets-

(Score is Time)