Wednesday
Announcements
🚨Holiday Schedule🚨
12/23 (7,9,12 noon)
12/24 (9:00am)
12/25 (Closed Merry Christmas)
12/26 (Closed Merry Christmas)
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❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
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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)
3 Rounds (5:00 CAP)
35 Single Unders*
:30 Tuck Hold
7/7 SA DB Upright Row
7 Burpees
*Round 2 – Big Jump Singles. / Round 3 – Double Attempts
Strength
Bench Press (10-10-10)
10-10-10*
Wide Grip Bench Press
*Keep weight light to moderate.
(Score is Weight)
Workout
Metcon (No Measure)
3 SETS FOR QUALITY
500m/400m Row
:40 Max Double Unders
20 KB Upright Rows (35/26)|(26/18)
20 Slow Deadbugs
100′ Plate Gun Walk (45/35)|(35/15)
-Rest :30 b/t Sets-
(No Measure)