Thursday

15
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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 Progressive Pacing on the Bike…

1:00 EZ Pace

1:00 Moderate Pace

:30 Moderate-High Pace

:30 Hard Pace

Into…

2-3 ROUNDS

4 Big Arm Circles Back

4 Big Arm Circles Forward

8 Alt. Samson Stretch

10 Alt. Side Lunges (keep hips low)

12 Perfect Hollow Rocks

Workout

Metcon (AMRAP – Reps)

6 SETS

ON A 4:00 RUNNING CLOCK…

25/20 Cal Bike

15 Up Downs

Max Slam balls in remaining time (20/12)

-Rest 1:00 Between Sets-

Score is total slam balls across 6 Rounds

Finisher

Metcon (Weight)

Sled Pull With Harness