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

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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)