Saturday

23
Oct

Saturday

Announcements

**ADJUSTED SCHEDULE** This Saturday 10/24 we will be having a 6:30pm class instead of a 9:00am class.
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Workout visibility 5am the day of the workout the WOD will be visible for you to see. If you need to know the workouts in advance for some reason message Tyrone.
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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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

TABATA (8 ROUNDS, :20 ON/ :10 OFF)*

MVMT 1 – Single-Unders

MVMT 2 – Kip Swings

MVMT 3 – Burpees

MVMT 4 – DB Deadlifts

*By the end of all 8 rounds, each movement should have been completed twice

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

7-10 Strict Chin-Up

25 Banded Row

1:00 Double Under Practice

-Rest As Needed b/t Sets-

(No Measure)

Workout

“PUMPKIN SPICE LATTE” (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

3 DB Burpees (50/35)|(35/20)

7 Pull-ups

21 Double Unders

(Score is Rounds + Reps)