24
Nov
Wednesday
Announcements
Holiday Schedule. Thanksgiving day 8:00am
Friday 11/27 10:30am
Saturday 11/28 9:00am
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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)
AMRAP x 5 MINUTES
100m Run
20 Alt. Tuck-Ups
10 Air Squats
20 Quad Heel Taps
Strength
Metcon (Weight)
EMOM x 10 MINUTES
3 Hang Power Cleans
+
2 Front Squats
*Increase weight every other round. Keep weight moderate.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EVERY 4:30 x 3 SETS
400m Run
20 Up-Downs
15 Hang Power Cleans (95/65)|(65/45)
Max Alt. V-Ups with the remaining time.
(Score is Reps)