Wednesday

24
Mar

Wednesday

Announcements

Independence Fitness is closed until further notice under executive order 20-71 by the Governor of Florida

Please monitor our gym social media and your email for regular updates for your continuing training plan

Please download our virtual meeting/class platform.

Apple: https://itunes.apple.com/us/app/id546505307

Android: https://play.google.com/store/apps/details?id=us.zoom.videomeetings

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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 Beginner

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND

10 Lunges

8 Up-Downs

8 Slam Balls

Immediately into …

1 ROUND

10 Wall Ball Front Squats

10 Wall Ball Strict Press

6 Up-Downs

6 Slam Balls

Immediately into …

1 ROUND

10 Wall Ball Thrusters

10 Slam Balls

Strength

Metcon (Weight)

5 SETS

10 Back Squat (Light-Moderate)

10-15 Deficit Push-ups*

*Deficit can be on plates or DBs

-1:00 Rest b/t Sets-

(Score is Weight)

Strength – HOME

Metcon (Weight)

5 SETS

10 DB Front Squat

10-15 DB Deficit Push-ups*

-1:00 Rest b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

40-30-20-10

Wall Balls (20/14)|(14/10)

20-20-20-20

Up-Downs

25-25-25-25

Slam Balls (20/10)

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

40-30-20-10

Alt Single DB Thruster

20-20-20-20

Up-Downs

20-20-20-20

Alt DB Snatch

(Score is Time)