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)

2 ROUNDS

:30 Banded Plank

10 Banded Pass Through

10 Banded Pull Aparts

Into…

2 ROUNDS

1:00 Bike*

5 SA DB Deadlift (R)

5 SA DB Press (R)

5 Knee Push-Ups

5 SA DB Deadlift (L)

5 SA DB Press (L)

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

:20 Ring Support Hold

:20 Bottom of Ring Dip Hold

3-5 Negative Ring Dips*

*Jump to support, slow negative down.

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15/12 Cal Bike

10 Strict Ring Dips or Box Dips

20 Alt. DB Hang Power Snatch (50/35)|(35/20)

(Score is Time)