Tuesday

19
Oct

Tuesday

Announcements

**ADJUSTED SCHEDULE** This Saturday 10/24 we will be having a 6:30pm class instead of a 9:00am class.
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Workout visibility 5am the day of the workout the WOD will be visible for you to see. If you need to know the workouts in advance for some reason message Tyrone.
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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)

Bear Crawl length of rig

Butt kicks length of rig

Karaoke down and back length of rig

10 push ups

20 PVC good mornings

10 bench with bar

PVC Shoulder Stretching

Strength

Bench Press (3-2-1-3-2-1)

ON A 15:00 RUNNING CLOCK…

5 sets of 4 reps Bench Press

Workout

Metcon (Time)

“Double DT” 10 rounds for time

12 Deadlifts (155/105)

9 Hang power cleans (155/105)

6 Push jerks (155/105)

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Samson Stretch (R)

3:00 Saddle Pose

1:00 Samson Stretch (L)

(No Measure)