Monday
Announcements
🚨Holiday Schedule🚨
12/23 (7,9,12 noon)
12/24 (9:00am)
12/25 (Closed Merry Christmas)
12/26 (Closed Merry Christmas)
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❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
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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
Warm-up
Warm-up (No Measure)
4 ROUNDS (5:00 CAP)
12 Alt. Lunges*
10 Ring Rows
8 Deadbugs
:30 Bike (MOD)
*Rounds 3&4: Complete Alt. Lunges w/ empty barbell on back.
Strength
Metcon (Weight)
3 SETS
7/7 Back Rack Forward Lunges*
1:30 Hollow Body Hold
-Rest As Needed b/t Sets-
*Keep weight light-moderate.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
40-30-20-10
Alt. Back Rack Forward Lunges (75/55)|(45/35)
30-25-20-15*
Cal Bike
20-15-10-5
Pull-Ups
*Alt. Calories: 25-20-15-12.
(Score is Time)