Saturday

9
Oct

Saturday

Announcements

10/11/202 Schedule change. The Gym Will be closed on Saturday 10/10. The gym will be open for a session on Sunday 10/11/2020 @ 1:00pm

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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 in Gym & @ Home Versions

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Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 CAP)

:30 Bike (increase pace over the course of 3 rounds)

5-8 Kip Swings on the Rings

:30/:30 Single Arm Front Rack Hold

5-8 Slam Ball Deadlifts

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

20 Alt. Hanging Toes to Ring or Rig

15 Feet Elevated Glute Bridge

1:00 DBL KB Front Rack Hold

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

125/100 Cal Bike*

*At the top of each minute athletes will complete 7 Slam Balls (30/20)|(20/10).

(Score is Time)