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
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)