Benchmark: “Angie” – CFS

City Fitness
City Fitness

4th of July Weekend Schedule
Friday 7/1 – Normal schedule
Saturday 7/2 – Normal schedule until 3pm. No 3pm class. The gym will close at 3pm.  Hero WOD: Lumberjack 20
Sunday 7/3 – All levels classes at 9AM & 10AM only.
Monday 7/4 – All levels classes at 8AM, 9AM & 10AM only. Partner WOD!

4 exercises, 100 consecutive reps at each. “Angie” is one of those awesome, original Crossfit Benchmark Workouts. A true test of muscular and cardiovascular endurance.

Ideally, you should be able to complete large sets of each exercise throughout the entire workout – while keeping your cardio pumping. If you do not currently train high volumes of these exercises, or can only do a handful of reps – we encourage you to scale.

Performing way too many reps beyond your ability level can lead to severe muscle soreness, abnormal swelling and in rare cases Rhabdomyolysis. An unsafe excess of muscle breakdown can lead to kidney damage and should not be taken lightly. We always have your best interest in mind, so please know your limits and discuss an appropriate strategy with a coach. Prepare by having a game plan and staying hydrated. Execute and have a great workout. Recover by eating well, and staying on top of your mobility.

The New MOBLOKO Mobility Kit 2.0 is now available on Amazon Prime!
$20 off Coupon Code: C3YNQGMX


WOD (25 Min Cap)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Level 3- 75 pull-ups
Level 2- 75 reps of each
Level 1- 50 reps of each
Scores/Comments from “Angie” on 7/9/15

– Coaches tip –
If you are unsure how to scale this workout, start at L1. If you finish much faster than anticipated, go back and do another 25 reps of each to make it L2.

Rest as Needed

800-600-400m Run
Rest 1:1 or complete with a partner