Thursday

5
Aug

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)

2:00 Bike (Increasing pace every :30)

Into…

EMOM x 8 MINUTES

MIN 1 – :25 Lunges / :25 Step-Ups

MIN 2 – :25 KB Deadlift / :25 KB Swings

Workout

Metcon (No Measure)

EVERY 4:00 x 5 SETS

30 KB Swings (70/44)(53/35)|(35/26)

10/10 Single Arm Front Rack Step-Ups (24/20)*

10 Box Jump Over

*10 reps on right arm / 10 reps on left arm w/ KB, legs alternate every rep

(No Measure)

Finisher

Metcon (No Measure)

8 SETS

TABATA (:20 on/:10 off)

MOVT 1 – Alt. Quadruped Bird Dog

MOVT 2 – Heel Taps*

*Laying down with the feet flat on the ground. Shoulders lift off the ground and you reach side to side towards each heel.

(No Measure)