September 2017

9/7/17

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! FGB HIIT Style (AMRAP – Reps) Wall Ball AB Cals Box Jumps(or Step ups) Slam Balls Row Cals *1 Min Rest 3x

9/6/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) 4 Rounds 6 Mins Run 400m 20 Dough Boys Max Wall WalksScore is total Wall walks

9/5/17

Agate Pass CrossFit – HIIT Warm-up Metcon Tabata Tuesday (5 Rounds for reps) Tabata Tuesday Cal Rox Wall Ball Medball Sit up Box Jumps Dips

9/4/17

Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 200m Run 10 Front Rack Lunge (95/65) 8 Shoulder to Overhead (95/65) 4 Bar Burpees ** every 3 Min preform 1 rope climb

9/2/17

Agate Pass CrossFit – CrossFit HERO WOD Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click here

9/1/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 4 Rounds 4 Min AMRAP 7 KB Swings 7 Buprees 7 KB Sumo Deadlift Highpull **Rest 2 mins Cool Down Run 800 or 750 Row (Conversational Pace)

ANNOUNCEMENT

We have moved to 15769 George Ln Poulsbo! We have a new gym location that is bigger and better! We have added 2 new indoor pickleball courts along with our regular workout space! Please call Julie at 206-619-2940 with any questions.