Thursday

8
Jul

Thursday

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)

AMRAP x 3 MINUTES

10 Alt Groiners

10 Bootstrappers

10 Cossack Squats

Into…

AMRAP x 4 MINUTES

10 Elbow Punches w/ Empty Barbell

10 BB Strict Press

5 Front Squats

10 Alt Step-Ups

Strength

Back Squat (2-2-2-2-2)

2-2-2-2-2

Back Squat*

Start Moderate-Heavy and Build to Heavy 2-Rep

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

6-9-15-21

Thrusters (95/65)|(65/45)

15-12-9-6

Box Jumps (30/24)

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Walk w/ Nasal Breathing Only

(No Measure)

Metcon (Weight)

10 Minutes

Medium-Heavy

Wheel-barrel Roll