1/11/16

Agate Pass CrossFit – CrossFit

WOD

Metcon (Time)

1000m Row

50 OVHS 75/55 rx 95/65=RX+

30 Box Jumps 24/20 or 30″+/24″+=RX+

Weightlifting

Split Jerk (Form and Technique Every :30 1 rep @70-75%)

After the WOD while we are still warm we will work on form and technique during this Every 30 sec. set 14×1.Rreally focusing on driving through the heels in the dip, Driving Off the Shoulders, and catching with extended arms with a long solid split!!

Announcement

Agate Pass Fitness is now open and following strict covid protocol. We will keep you safe with small classes, temperatures taken before entering the gym, washing hands, masks required while moving thru the gym, large doors open for ventilation, assigned workout stations, stringent disinfection regime and all classes led by coaches to insure your safety and social distancing. All classes are reserved to insure we meet state requirements! Give us a call to reserve a class so you can come and get fit and healthy!

Agate Pass Fitness is closed at this time due to our state mandate.  Online classes and personal training available at this time.