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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❤️❤️Member Referral Link❤️❤️
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)