Sunday

8
Aug

Sunday

Announcements

Independence Fitness is NOW OPEN for in person training inside the gym 5/18/20

We are still offering Live virtual workouts if you prefer them

Please download our virtual meeting/class platform.

Apple: https://itunes.apple.com/us/app/id546505307

Android: https://play.google.com/store/apps/details?id=us.zoom.videomeetings

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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 Fitness

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Warm-up

Warm-up (No Measure)

1:00 Plank Hold

Into…

AMRAP x 6 MINUTES

20 Single or Double Unders

10 Slam Ball Deadlifts

5 Push Ups + Shoulder Taps*

Into…

1:00 Plank Hold

*Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – :30 Ring FLR Hold

Min 2 – :40 Double or Triple Under Practice

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

12 Ring Dips or Box Dips

24 Slam Balls (30/20)|(20/10)

48 Double Unders

*At 3,2,1 go…complete 400m Run. Then at the 10:00 mark, complete 800m Run.

(Score is Rounds + Reps)