7
Oct
Thursday
Announcements
10/11/202 Schedule change. The Gym Will be closed on Saturday 10/10. The gym will be open for a session on Sunday 10/11/2020 @ 1:00pm
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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
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10 Burpee + Extra Push-Up
10 Sumo Good Mornings*
10 Hollow Rocks
10 Supermans
*Option to add DB after 2nd round
Workout
Metcon (Weight)
4 SETS FOR QUALITY
8 Tempo DB Sumo RDL (3131) (50/35)|(35/25)
24 Alt. Bent Over DB See-Saw Rows
48 DB Hollow Flutter Kicks
1:00 Superman Hold
-1:00 Rest b/t Sets-
(Score is Weight)
Finisher
Metcon (No Measure)
FOR QUALITY
21-15-9-15-21
Single DB Curls*
DB Glute Bridges**
**DB rests across the hips.
(No Measure)