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 in Gym & @ Home Versions

View Public Whiteboard

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

20 Up-Downs

10 Empty Barbell Strict Press

:30 OH Barbell Hold

:30 OH Barbell Walk

10 Push-ups

10 Burpees

Strength

Shoulder Press (8-8-8)

8-8-8*

Strict Press

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS*

AMRAP x 2 MINUTES

5 Push Press (115/75)|(75/55)

10 Up-Downs Over Bar

-Rest 1:00 b/t Sets-

*Pick up where you left off each set.

(Score is Rounds + Reps)