Month: August 2017

8/31/17

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Fran HIIT Style (Time) 21 -15 -9 DB Thrusters Ring Rows or Pull Ups Rest 2 mins Repeat! *Run 200m between rounds

8/30/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 20 Cal Row Then… 4 Rounds 100 Jump Ropes 8 Goblet Squats Rest 1 Min 20 Cal Row Then… 4 Rounds 100 Jump Ropes 8 Goblet SquatsHeavy Gob Squats! Challenge yourself ?

8/29/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday AB or Ski Cals DB Push Press Box Jumps Plank Racked DB Lunges

8/28/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 4 Rounds: 9 Renegade rows 12 PVC Vups 18 Wall Balls 350m Row **Rest 1mHold PVC in narrow grip, pile up touching toes to pipe.

8/26/17

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Adrian (Time) 7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, 30″In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007To learn more about Adrian click here

9/22/16 RETEST

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Power Clean (10×3) Start weight @ 75-80% of 1 Rep Max. Each set of three is touch and go. Metcon Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 8 OH Squats (95/65#) OR (135/95)RX+ 8 Lateral Burpee over bar 200m run

8/25/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 100m Sprint 10 Burpees 1 Turkish Get Up Rest 2 Mins Repeat!

8/24/17

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! KAREN HIIT STYLE (Time) 150 Wall Balls *everytime you break row 100m

8/23/17

Agate Pass CrossFit – CrossFit Skill/Strength Snatch Grip Deadlift (7 sets of 4 Reps) WOD Metcon (Time) 5 Rounds 500 meter row 10 burpees over rower

8/22/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Row/Ski/AB Cals KB Swings Burpees Alt Jumping Lunges Dips

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.