18
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 – Functional Fitness
Warm-up
Warm-up (No Measure)
FOR TIME (8:00 CAP)
200m Run (EZ)
Into…
3 ROUNDS
5 Push-Up to Pike
10 Bootstrappers
10 Air Squats
Into…
200m Run (Moderate)
Workout
Metcon (AMRAP – Reps)
1 Mile Run
Fight Gone REAL Bad
5 Rounds (5 1 Min Rounds)
Cals Rower
Wall Balls (20/14)
Ski
KBS (53/35)
HR Push-ups
Rest 1 Minute after every 5 Minutes
(Score is Total Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Upper Back and IT Band
(No Measure)