8
Sep
Wednesday
Announcements
We are having an adjusted schedule for Labor Day.
7am and 9am are the 2 classes!! Have a wonderful Holiday
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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)
AMRAP x 3 MINUTES
10 Alt. Lunges
10 Push-Up to Pike
20 Jumping Jacks
Into…
AMRAP x 5 MINUTES
10 Tuck Jumps
10 Strict Press (empty BB)
20 Jumping Jacks
Strength
Shoulder Press (2RM)
ON A 15:00 RUNNING CLOCK…
Build to 2RM Strict Press
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
50-30-10
Push Press (115/75)|(75/55)
Box Jumps (20)
(Score is Time)
Finisher
Metcon (No Measure)
2-3 SETS
15 Slow Banded Sumo Good Mornings
30 Fast Banded Curls
(No Measure)