Sunday

Announcements

🚨Holiday Schedule🚨
12/23 (7,9,12 noon)
12/24 (9:00am)
12/25 (Closed Merry Christmas)
12/26 (Closed Merry Christmas)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

3 Empty Barbell Cuban Presses

4 Push-Up to Pike

5/5 Moose Antlers

6 Burpees (or Up-Downs)

7/5 Cal Bike

Strength

Metcon (Weight)

6 SETS

3 Strict Press

+

2 Push Press

+

1 Push Jerk

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

10 Shoulder to Overhead (Athlete Choice)

20 Sit-Ups

400m Run

(Score is Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

5 Shoulder to Overhead (Athlete Choice)

10 Sit-Ups

200m Run

*P1 completes 5 S2OH and 10 Sit-Ups then takes off for run. Once P1 completes the Sit-Ups, P2 can enter the workout and starts their S2OH. Partners can never pass one another in the workout.

(Score is Rounds + Reps)