Saturday

24
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 7 MINUTES

:30 Bike (increase RPM every :10)

5 Up-Downs

10 DB Suitcase Deadlifts

5 Up-Downs

10 Single DB Swing

Strength

Metcon (Weight)

3 SETS*

50′ DBL DB Suitcase Walking Lunge

10 DB Power Clean

50′ DBL DB Suitcase Walking Lunge

-Rest as Needed b/t Sets-

*Choose a weight that you can hold onto for the full set.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

EMOM x 5 MINUTES

:40 Max DB Up-Down (35/25)|(25/20)

Then at 5:00 Mark…

AMRAP x 10 MINUTES

10/8 Cal Bike

20 Jumping Lunges

10 Up-Downs

(Score is Rounds + Reps)