[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″]

PLEASE NOTE

This Sunday will be our last gymnastics class. Starting in the New Year we will be moving Open Gym up to 12-1. Gymnastics programming will be available by request during this time for anyone interested. Our day starts bright and early tomorrow with Yoga at 8, CrossFit at 9 & 11 as well as Weightlifting at 10! Hope to see you![/text-with-icon][vc_column_text]

WOD

AMRAP in 20 Minutes

5-10-15-20-25 …
Pull-ups
Push-ups
Sit-ups
Squats

Workout notes

The movements in today’s workout are based on the classic CrossFit.com workout “Angie”.  In this version we’ll set a twenty minute time cap and use an ascending rep scheme starting with small sets.  You will start with five reps of each movement and then add five every round.  In the end your final score will be the total number of the last round you completed plus any additional reps in an unfinished round. The ascending rep scheme is going to ramp up the difficulty of the arm centric movements but you do have some recovery time while you are knocking out sit-ups and squats.  Keep that in mind but break up those pull-ups and push-ups early and often.[/vc_column_text][/vc_column][/vc_row]