Saturday

3
Jul

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Functional in Gym & @ Home Versions

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Scap Push-ups + 10 Mountain Climbers

5 Lunge-Lunge Squats*

10 Hollow Rocks

10 Arm Haulers

*Lunge-Lunge-Squat = Lunge on each leg + Air Squat

Strength

Metcon (AMRAP – Rounds and Reps)

ON A 10:00 RUNNING CLOCK…

2-4-6 and so on…*

Strict Pull-up

Deficit Push-up

*After each full round complete a 400m Bike or 150m Row at EZ pace.

(Score is Rounds + Reps)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Pull-Up or Ring Rows

1:00 – Box Dips

1:00 – DB Goblet Squats (50/35)|(35/20)

-1:00 Rest b/t Sets-

(Score is Reps)