Tuesday
Announcements
This Saturday1/16 there will be a at home workout only, we are hosting a CrossFit training course.
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❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
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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)
3 ROUNDS
12/10 Cal Row
12 Deadbugs*
10 Kip Swings
10 Air Squats
*R2 complete Tuck-Ups w/ :01 pause at close. R3 complete V-Ups.
Strength
Squat Clean Thruster (5-5-5-5)
5-5-5-5*
Hang Squat Clean Thruster
*Build to slightly past workout weight. Take from the hang.
(Score is Weight)
Workout
“PAINKILLER” (Calories)
5 SETS
ON A 2:00 RUNNING CLOCK…
8 Thrusters (115/75)|(75/55)
8 Toes to Bar
Max Cal Row in Remaining Time
-Rest 1:00 b/t Sets-
(Score is Calories)