Saturday

4
Sep

Saturday

Announcements

We are having an adjusted schedule for Labor Day.
7am and 9am are the 2 classes!! Have a wonderful Holiday
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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

Warm-up (No Measure)

No Additional Conditioning – Just have fun training with class or friends today!

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

100m Jog

30 Jumping Jacks

30 Mountain Climbers

30 Butt Kickers

30 High Knees

30 Shoulder Taps

Skill

Metcon (No Measure)

3 SETS ON A 10:00 CLOCK…

5/5 DB Windmill (Moderate-Heavy)

1:00 L-Sit*

-Rest as Needed b/t Sets-

*For the L-Sit, accumulate as much time in the position during the 1:00.

(No Measure)

Workout

Metcon (Time)

EVERY 3:00 x 10 SETS

200m Run

20 Slam Balls (20/10)

20 Sit-Ups

(Score is Slowest Time)

Optional Finisher

Metcon (No Measure)

3-4 SETS FOR QUALITY

20 Slam Ball Lunge w/ Twist*

10 Slow Slam Ball V-Up**

*Lunge w/ arms extended and twist.

**From a hollow body, SB held in hands, meet the feet.

-Rest as Needed b/t Sets-

(No Measure)

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)

ON A 10:00 RUNNING CLOCK…

Meditation or Slow Active Recovery – Athlete Choice for Self-Care

(No Measure)