Month: March 2018


Agate Pass CrossFit – CrossFit Partner WOD Metcon (AMRAP – Rounds and Reps) 3 person Team, one person working at a time. AMRAP 30 minutes 100 Burpees 100 Box Jumps (24″)(20″) 100 Cal Row 100 DB Snatch (50)(35) 100 Squats 100 Hang Cleans (115)(75)

HITT 3/30/18

Agate Pass CrossFit – HIIT Metcon (Time) 21-18-15-12-9-6-3 Row/AB/Ski Erg for Cal Ab Mat Sit-ups Plate G2OH Russian Twists w/Plate After Party Coaches Choice


Agate Pass CrossFit – CrossFit Foo (AMRAP – Rounds and Reps) 13 Bench Presses, 170# Then complete: 20-Minute AMRAP of: 7 Chest-To-Bar Pull-ups 77 Double-Unders 2 Squat Clean Thrusters, 170# 28 Sit-upsIn honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013.To learn more about …

3/30/18 Read More »

9/20/17 Retest

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 7 Rounds 7 Ring Rows 7 Box Jumps 7 KB Swing 800 meter Run Buy out run Walk for 3 minutes. Then…SKI ERG MAX 2 MIN AFTER PARTY 2 Min Max Cal Ski (Calories) For Two Mins Max Cal Ski Erg


Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Metcon (5 Rounds for reps) Tabata Style 1. Push Press 95/65 or 135/96 2. Sit ups/V-ups or GHD/ L-Sit 3. KB Swings 53/35 or 70/53 4. Static holds (handstand or plank) 5. Burpees ? Lowest # for each movement will be score for that movement! ??? …

3/29/18 Read More »

HIIT 3-28-18

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


Agate Pass CrossFit – CrossFit Skill/Strength 12×50 meter Sprint (partner) (Time) 12×50 meter sprints W/Partner (you go I go style) Each person does 12 total. These should be all out SPRINTS ? WOD Metcon (Time) 4 Rounds 30 DU 20 overhead walking lunge W/plate 45/25 10 Deadlift ? 185/135 or 225/185

Tabata 10/10/17 Re-test

Agate Pass CrossFit – HIIT WOD Metcon (5 Rounds for reps) TABATA TUESDAY 1. 10m Sprint 2. Burpees 3. Lunges (add weight *optional) 4. DB Push Press 5. Scissor Kicks AFTER PARTY COACHES PICK

CF 3-26-18

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (7 sets of 3 starting at 70%1RM) WOD First In Last Out final WOD (Time) 5 up to 12 Burpee Box Jump over 24/20 Thrusters 115/75 15 min CAP


Agate Pass CrossFit – CrossFit Warm-up Weightlifting 11 Min EMOM (1×11) Hang Clean + JerkBuilt to AHAP Metcon Metcon (Time) 5 Rounds 5 T2B 50 ft Bear Crawl or 25ft HS Walk 12 DB Snatchs (50/35) Every min 5 Slam Balls (20/12)


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.