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 Fitness

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Warm-up

Warm-up (No Measure)

1:00 Bike (EZ)

Into…

AMRAP x 3 MINUTES

6/6 Single Leg Glute Bridges

6 Barbell RDLs

6 Alt. Step-Ups

Into…

1:00 Bike (MOD)

Strength

Metcon (Weight)

FOR QUALITY*

12/12 – 10/10 – 8/8

Slow KB Goblet Box Step-Up (20)

*Increase weight after every full set

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

50/40 Cal Bike

30 Deadlifts (225/185)|(185/135)

50 Box Step-Ups (24/20)

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

1:00 Side Plank (R)

:30 Max Alt. V-Ups

1:00 Side Plank (L)

(No Measure)