Thursday

21
Oct

Thursday

Announcements

**ADJUSTED SCHEDULE** This Saturday 10/24 we will be having a 6:30pm class instead of a 9:00am class.
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Workout visibility 5am the day of the workout the WOD will be visible for you to see. If you need to know the workouts in advance for some reason message Tyrone.
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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 in Gym & @ Home Versions

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 Single Arm Ring Row

10 Scap Push-ups

10 Plate Deadlifts

10 Plate Presses

Strength

Bench Press (6-6-6-6)

6-6-6-6*

Bench Press

*Start moderate and end moderate-heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – Ring Rows

-Rest :15-

1:00 – Hand Release Push-ups

-Rest :15-

1:00 – Plate G2OH (45/35)|(35/25)

-Rest :15-

1:00 – DB Slides

-Rest :15-

(Score is Reps)