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 Fitness

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Warm-up

Warm-up (No Measure)

400m Row

-Into-

8 minute AMRAP

10 Groiners

8 Air Squats /empty BB squats every other round

6 Lunges

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build up to a moderate weight set of 4 reps on back Squat.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

4 sets (3 minute rounds)

30 Double unders (90 singles)

20 Front Rack lunges (135/85)(165/115) RX & RTG

10 HSPU

-90 rest after every three minutes

Pick up where you left off each set