11/14/17

Agate Pass CrossFit – CrossFit

Skill/Strength

Paused Front Squat (7 sets of 3 reps (3 second pause) 60%+1RM)

WOD

Metcon (Time)

5 Rounds

3 Rope Climbs

10 Shoulder to Overhead 115/80 or 155/105

Every 2 mins until completion. 10 V-ups OR GHD RX+

20 min time cap (Pick a weight you can sustain. We Shouldnt be doing single reps on S2O)

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.