Saturday

5
Jun

Saturday

Announcements

Independence Fitness is NOW OPEN for in person training inside the gym 5/18/20

We are still offering Live virtual workouts if you prefer them

Please download our virtual meeting/class platform.

Apple: https://itunes.apple.com/us/app/id546505307

Android: https://play.google.com/store/apps/details?id=us.zoom.videomeetings

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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 – Comp Training

View Public Whiteboard

A. CONDITIONING

Metcon (No Measure)

ATHLETE CHOICE

Choose (1) of the following tasks…

– Run 5k (hard effort)

– Run 5k with Weight Vest (not for time)

– Run 10k (moderate effort)

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY (12:00 Cap)

100m Run

10 Air Squats

10 Med Ball Cleans

10 Scap Pull Ups

10 Kip Swings

10 Sit Ups

Workout

Metcon (Time)

3 SETS

600m Run

30 Wall Balls (20/14)

15 Toes To Bar

-Rest 2:00 b/t Sets-

(Score is Total Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

7-7-7-7-7

Bench Press*

*Superset each set of bench with a 1:00 KB Front Rack hold (53/35) or (70/53)

-Rest as Needed between sets-

(Score is Load)