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 Fitness

View Public Whiteboard

Warm-up

Warm-up (No Measure)

15 PVC Pass thrus

10 kip swings

10 No squat wall balls (WOD weight)

5-10 kipping pull ups (Or Ring Rows)

10 Wall Ball F. Squats (WOD Weight)

1 M.U. or 2 C2B

Workout

Metcon (Time)

4 rounds for time

8 Muscle-ups (Sx 16 Chest to bar)

36 Wallballs (20/14)

72 Double unders (144 singles)

Finisher

Metcon (No Measure)

Tabata abs

20 secs Flutter kicks

10 secs Sit-ups

(No Measure)