15
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)
2 ROUNDS
10/10 Moose Antlers
10 Bent Over Reverse Plate Flys
Into…
3 ROUNDS
1:00 Row*
10 Push-Up to Pike
12 Alt Box Step-Ups**
*Increasing pace on the Row each round (EZ→ Mod → Hard)
**Start on a lower box, increase height after 1st round
Workout
Metcon (AMRAP – Rounds and Reps)
24 MINUTE AMRAP
250 Meter Row
10 Situps
8 Ring Dips
6 DB Box Step Ups (45/35)( 20/10) RTG /RX all 20″
Score is Rounds and Repa