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

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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)

EMOM x 10 MINUTES

MIN 1 – 20 Burpees

MIN 2 – 20 Box Jumps (24/20)

-Immediately Into-

FOR QUALITY

400m Run

500m Row

25/20 Cal Bike

-Immediately Into-

3 SETS

7-10 Unbroken Ring Muscle-Ups

-Rest as Needed b/t Sets-

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

5 Strict DB Burpees

8 DB Front Rack Lunge (R)

5 DB Filly Press (R)

8 DB Front Rack Lunge (L)

5 DB Filly Press (L)

8 Alt. Sit Thrus

Workout

Metcon (Time)

FOR TIME

50 Double Unders

50 Sit-Ups

50 Up-Downs

50 Wall Balls (20/14)|(14/10)

50 Box Step-Ups (24/20)

50 Kettlebell Swings (53/35)|(35/26)

50 Box Step-Ups

50 Wall Balls

50 Up-Downs

50 Sit-Ups

50 Double Unders

-20:00 Hard Cap-

(Score is Time)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)