Wednesday
Announcements
Independence Fitness is NOW OPEN for in person training inside the gym 5/18/20
We are still offering Live virtual workouts if you prefer them
Please download our virtual meeting/class platform.
Apple: https://itunes.apple.com/us/app/id546505307
Android: https://play.google.com/store/apps/details?id=us.zoom.videomeetings
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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)
FOR TIME (7 MINUTE CAP)
2 SETS
:45 Shuttle Runs
10 Step-ups
10/10 Single Arm DB Deadlifts
8/8 Single Arm DB Hang Cleans
2 SETS
:45 Shuttle Runs
10 Box Jumps
10/10 Single Arm DB Deadlifts
8/8 Single Arm DB Hang Cleans
Strength
Metcon (Weight)
EVERY :30 x 5 SETS*
4 Hang Power Cleans
*Weight should be slightly under workout weight.
-Rest 1:00 & Increase Load-
EVERY :30 x 5 SETS*
4 Hang Power Cleans
*Weight should be at workout weight or slightly over workout weight.
(Score is Weight)
Workout
Metcon (4 Rounds for time)
EVERY 3:00 x 4 SETS
10 Hang Power Cleans (115/75)|(75/55)
10 Box Jumps (24/20)
200m Run
(Score is Each Set for Time)