Thursday
Announcements
This Saturday1/16 there will be a at home workout only, we are hosting a CrossFit training course.
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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
8/6 Cal Bike
20 V-ups
8/6 Cal Bike
10 Kang Squats
8/6 Cal Bike
10 Broad Jumps
Strength
Metcon (Weight)
EMOM x 10 MINUTES
1 Power Clean
+
2 Hang Power Clean
+
1 Front Squat
*Keep weight light-moderate.
(Score is Weight)
Workout
Metcon (Time)
2 ROUNDS FOR TIME
80/64 Cal Bike
40 Toes to Bar
*Every 2:00, not including 0:00, complete 3 Power Cleans (135/95)|(95/65).
-Time Cap 26:00-
(Score is Time)
KG BB: (60/45)|(45/30)