30
Nov
Tuesday
Announcements
Holiday Schedule. Thanksgiving day 8:00am
Friday 11/27 10:30am
Saturday 11/28 9:00am
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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 in Gym & @ Home Versions
Warm-up
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK…
1 ROUND
10 Slam Ball Deadlifts
10 Slam Ball Strict Press
10 Slow Deadbugs
Into…
1 ROUND
10 Slam Balls
10 Tuck-Ups
10 Supermans
Into…
1 ROUND
10 Slam Balls
10 V-ups
10 Kip Swings
Strength
Push Press (3×5)
ON A 12:00 RUNNING CLOCK…
3×5
Push Press*
*Heavy for all Sets.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
18 Slam Balls (20/10)
12 Toes to Bar
6 Shoulder to OH (135/95)|(95/65)
(Score is Rounds + Reps)