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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Independence Fitness – Functional Fitness AI
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Jumping Jacks
10 Tuck Jumps
10 KB Deadlifts
5 Russian KB Swings
:30 Goblet Front Squat Hold
ROWLING (ON A 10:00 RUNNING CLOCK)
Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups.
Workout
Metcon (Time)
2 ROUNDS FOR TIME
50/40 Cal Row
50 KB Swings (53/35)|(35/26)
50 Box Jump Overs (24/20)
(Score is Time)
KG KB: (24/16)|(16/12)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
100/80 Cal Row
100 KB Swings (53/35)|(35/26)
100 Box Jump Overs (24/20)
*P1 works while P2 rests, split work as needed.
(Score is Time)
KG KB: (24/16)|(16/12)