Monday

3
Jan

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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Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

500m/400m Row

10 Slow Alt. Bird Dogs

10 Good Mornings

10 Scap Push-ups

400m/350m Row

12 Alt. DB Deadlifts

12 Alt. DB Hang Power Cleans

12 Single DB Strict Press

250m/200m Row

Workout

Power Clean (1×3)

BASELINE WORKOUT

“NCX BASELINE I”

I. ON A 15:00 RUNNING CLOCK…

Establish a Heavy 3-Rep Power Clean

(Score is Weight)

-Rest as Needed b/t Efforts*-

“NCX BASELINE I.II (Test)” (AMRAP – Rounds and Reps)

(Test Flight! Jan 2021 Launch)

II. AMRAP x 12 MINUTES

250m Row

9 Power Cleans (115/75)|(75/55)

6 Push Press

(Score is Rounds + Reps)