Thursday

22
Apr

Thursday

Announcements

Independence Fitness is closed until further notice under executive order 20-71 by the Governor of Florida

Please monitor our gym social media and your email for regular updates for your continuing training plan

Please download our virtual meeting/class platform.

Apple: https://itunes.apple.com/us/app/id546505307

Android: https://play.google.com/store/apps/details?id=us.zoom.videomeetings

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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)

EMOM x 9 MINUTES

Min 1 – :20 Hard Sprint (Run/Row/Jump Rope/Mtn Climbers) + :20 EZ

Min 2 – 10 BB (or DB) Deadlifts + 10 Elbow Punches

Min 3 – 10 Alt Cossack Squats + 10 Glute Bridges

Extended Warm-up

Metcon (Weight)

BUILD TO…

Heavy Set of 3 Hang Power Clean

(Score is Load)

Workout

Metcon (Time)

7 SETS ON A 3:00 CLOCK…

25/20 Cal Row

Max Hang Power Clean*

R1 & R2 – (185/125)|(155/105)

R3 & R4 – (155/105)|(135/95)

R5 & R6 – (135/95)|(95/65)

R7 – (95/65)|(65/45)

-Rest 1:00 b/t Sets-

(Score is Time)