Monday

18
Oct

Monday

Announcements

**ADJUSTED SCHEDULE** This Saturday 10/24 we will be having a 6:30pm class instead of a 9:00am class.
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Workout visibility 5am the day of the workout the WOD will be visible for you to see. If you need to know the workouts in advance for some reason message Tyrone.
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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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES

MIN 1 – :45 Forward Lunge + Twist

MIN 2 – :45 Up-Downs

MIN 3 – :45 Wide Stance Good Mornings

MIN 4 – :45 Slow Air Squats

MIN 5 – 200m Run

Strength

Back Squat (10RM)

ON A 15:00 RUNNING CLOCK…

Find 10RM Back Squat

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

100m Run

8 Back Squats (95/65)|(65/45)

6 Hang Power Cleans

(Score is Rounds + Reps)