22
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 4 MINUTES
8 Bootstrappers
10 Alt Groiners
12 Alt Cossack Squats
Into…
3 ROUNDS
:30 Bike (EZ pace)
5 Inch Worms + Push-Up
10 Tempo Squats (3111) w/ empty barbell
Workout
“NCMETCON BASELINE II.I (Test)” (Weight)
II.I. ON A 20:00 RUNNING CLOCK…
Build to 3RM Back Squat
(Score is Weight)
“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)
II.II. AMRAP x 3 MINUTES
Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Bike
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Quads & IT Band (L/R)
(No Measure)