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 in Gym & @ Home Versions

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 2 MINUTES

15 Glute Bridge-Ups

10 Alt. Step-Ups

Into …

AMRAP x 4 MINUTES

5 RKBS

5 Single KB Sumo Deadlift

5 Box Jumps

5 Hollow Rocks

Strength

Metcon (No Measure)

3 SET FOR QUALITY

8/8 DBL KB Front Rack Elevated Lunge

10 Slow Dragonfly*

*Flutter Kicks on Lower Down

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Russian KB Swings (70/53)|(53/35)

1:00 – Alt. V-ups

1:00 – KB Sumo Deadlift High Pull

1:00 – Box Jumps (24/20)*

*Athletes must Step-Down.

(Score is Reps)