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