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 Fitness

Warm-up

Warm-up (No Measure)

EVERY 3:00 FOR 3 SETS

200m Run

10 Up-Down + Box Step-Up (24/20)

50 Single Unders or 30 Double Unders

(Rest Remaining)

Then… Move into Skill Session

ON A 10:00 RUNNING CLOCK…

Practice Any Bar Movement — Pull-Up / TTB / Bar Muscle-Up*

*The goal of this time is to allow athletes to practice without pressure. Have fun and work the room. In between sets, perform 3 Box Jump Overs experimenting with different techniques…

Beginner – Jump or Step-Up with Step Down

Intermediate – Jump Facing Box, Spin On Box, Step Down

Advanced – Lateral Jump, Stay Crouched Across Box, Step or Jump Down to Cycle

Workout

Metcon (Time)

FOR TIME

10-20-30-40-50

Box Jump Overs (24/20)

Sit-Ups

(Score is Time)

Finisher

Metcon (No Measure)

EVERY 1:30 x 5 SETS

ROW 250/200

(No Measure)