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
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)