Thursday

Announcements

🚨Holiday Schedule🚨
12/23 (7,9,12 noon)
12/24 (9:00am)
12/25 (Closed Merry Christmas)
12/26 (Closed Merry Christmas)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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)

AMRAP x 7 MINUTES

:45 Cal Bike

10 Up-Downs

:30 Tuck Hold

25’ Plate Gun Walk

Workout

“OH…2020” (Time)

FOR TIME

50-40-30-20-10*

Cal Bike

10-20-30-40-50

Burpees to a 6′ Target

20-20-20-20-20

Sit-Ups

*Alt. Calories: 40-30-25-15-8.

-Hard Cap 30:00-

(Score is Time)

Post-Workout Strength

Metcon (Weight)

3 SETS

14 Alt. DB Hammer Curls

7 Bottom Up Barbell Curls

7 Bottom Down Barbell Curls

7 Full Barbell Curls

-Rest 1:30 b/t Sets-

(Score is Weight)