1
Jan
Saturday
Announcements
🚨Holiday Schedule🚨
12/23 (7,9,12 noon)
12/24 (9:00am)
12/25 (Closed Merry Christmas)
12/26 (Closed Merry Christmas)
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https://cfiorlandomembers.com/referral
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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)
2 ROUNDS
200m Run
5 Scap Pull-Ups + 5 Kip Swings
5/5 Single Arm Ring Row
5 Push-Ups
Strength
Metcon (No Measure)
5 SETS FOR QUALITY
2-4 Strict Pull-Ups
+
2-4 Kip Swings
+
2-4 Kipping Pull-Ups
(No Measure)
Workout
Metcon (6 Rounds for time)
6 SETS
200m Run
15 DB Floor Press (50/35)|(35/20)
10 Pull-Ups
-Rest 1:00 b/t Sets-
(Score is Each Set for Time)
KG DB: (22.5/15)|(15/9)