16
Sep
Thursday
Announcements
We are having an adjusted schedule for Labor Day.
7am and 9am are the 2 classes!! Have a wonderful Holiday
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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)
4 ROUNDS (5:00 CAP)
10 Kip Swings
10 Slam Balls
5/5 Alt. DB Strict Press
5/5 DB Renegade Row w/o Push-up
Strength
Metcon (Weight)
4 SETS
7/7 SA DB Bench Press
10/10 SA DB Supported Row
-Rest as Needed b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
10 SETS
5 Toes to Bar
7 Slam Balls (30/20)|(20/10)
9 DB Push Press (50/35)|(35/20)
-:30 Rest b/t Sets-
(Score is Time)