Sunday

17
Oct

Sunday

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 Fitness

View Public Whiteboard

Warm-up

Warm-up (No Measure)

FOR TIME (10:00 CAP)

400m Jog

Into…

3 ROUNDS

10 Walking Alt. Samson Stretches

10 Walking Alt. Leg Kicks

5 Inch Worms w/ Push-Up

Into…

200m Jog

Strength

Metcon (Weight)

EMOM x 10 MINUTES

Min 1 – 10 Seated Alt. DB Arnold Press

MIn 2 – :40 Max Single DB Curls

(Score is Weight)

Workout

Metcon (Time)

4 SETS ON A 4:00 CLOCK…

100m Sprint

20 DB Walking Lunges (50/35)|(35/20)

15 DB Hang Power Clean

Max Plank in Remaining Time

-Rest 1:00 b/t Sets-

(Score is Slowest Time)