1
Nov
Monday
Announcements
**Workout visibility** The WOD will not be visible for you to see in Wodify. If you need to know the workouts in advance for some reason message Tyrone.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Buy supplements
http://cfiorlando.com/supps
Independence Fitness – Functional in Gym & @ Home Versions
Warm-up
Warm-up (No Measure)
EMOM x 5 MINUTES
MIN 1 – :45 Bike (EZ)
MIN 2 – :45 Shoulder Taps
MIN 3 – :45 Bike (Mod)
MIN 4 – :45 Up-Downs
MIN 5 – :45 Bike (Mod-hard)
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 10 KB Z-Press
MIN 2 – 12 Alt. KB Floor Press
MIN 3 – :40 DBL OH KB Hold
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
50/40 Cal Bike
50 Sit-Ups
30/25 Cal Bike
40 Sit-Ups
20/15 Cal Bike
30 Sit-ups
(Score is Time)