Tuesday

7
Sep

Tuesday

Announcements

We are having an adjusted schedule for Labor Day.
7am and 9am are the 2 classes!! Have a wonderful Holiday
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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)

2 ROUNDS

12 Plank KB Taps

6 Groiners

6 KB Deadlift

6 Goblet Squats

Into…

2 ROUNDS

6/6 Superman to Hollow Hold

6 BB Kang Squats

6 KB Swings

4/4 KB Suitcase Lunge*

*Perform 4 lunges with the KB in one hand, and 4 Lunges with the KB in the other hand

Strength

Deadlift (2RM)

ON A 20:00 RUNNING CLOCK…

Build to 2RM Deadlift

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

6 DBL KB Farmers Lunge (53/35)|(35/26)

12 DBL KB Russian Swing

18 Sit-Ups

-Rest 1:30-

AMRAP x 6 MINUTES

6 DBL KB Farmers Lunge

12 DBL KB Russian Swing

18 Sit-Ups

(Score is Rounds + Reps)