Month: June 2018


Agate Pass CrossFit – CrossFit HERO WOD Harper (AMRAP – Rounds) 23-Minute AMRAP of: 9 Chest-To-Bar Pull-Ups 15 Power Cleans, 135# 21 Air Squats 400m Run with 45# plateIn honor of Brad Harper, Phoenix Firefighter of Peoria, ArizonaTo learn more about Harper click here


Agate Pass CrossFit – CrossFit Skill/Strength snatch balance + 2 Overhead squats (EMOM 12 min) WOD Metcon (Time) 21-18-15-12-9-6-3 Toes To bar Hang snatch 75/55 or 105/70 *100 meter sprint after each round 18 min Cap.

HIIT 6/29/18

Agate Pass CrossFit – HIIT WOD Metcon (AMRAP – Reps) 5 Rounds Or If needed scale to 3 Rounds 1 min max cal. row 1 min Max sit up 1 min max Box Jump 1 min max distance farmer carry 1 min Jump Rope 1 min REST

HIIT 2-12-18 retest

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 5 Rounds 10 Knee Raises 10 Cals (AB, Row, or Ski) 10 Wall Balls 200m Run


Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Goat work

HIIT 6-27-18

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 20 AB/Ski/ Row 20 Goblet Squats 30 Burpees 30 Walking Lunges 40 KB Russian Twists 40 Russian KB Swings 50 Plate G2OH AFTER PARTY Metcon (Time) 800m Run


Agate Pass CrossFit – CrossFit Skill/Strength 5x400m sprint repeats (Time) 5 sets of 400m sprint w/90 sec rest between sets. 5×200 beginner/intermediate :scale to this option if Mile time is 10:00+ WOD Metcon (5 Rounds for reps) Fight Gone Bad Style (3Rd) 1. KB Swings 53/35 70/53 2. Lunge or Jump lunge 3. Hand Release …

6/27/18 Read More »


Agate Pass CrossFit – CrossFit Skill/Strength 2 Deadlift + 2 Hang Power Clean 10 Min EMOM 2 Deadlifts + 2 Hang Power Clean WOD Metcon (Time) 3 Rds 100ft Bear crawl/50ft HSW 12 Box Jumps (24/20 or 30+/24″+) 16 sit up or GHD 8 chest to bar or Muscle up Buy 500 meter row 18 …

6/26/18 Read More »

TABATA Tues 6-26-18

Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (5 Rounds for reps) TABATA (5 Elements, 8X(20 sec work, 10 sec rest) Push ups Lunges Ab Mat Sit-ups Ring Rows Planks


Agate Pass CrossFit – CrossFit Skill/Strength 1 Push Press + 2 Split Jerk (11 min EMOM @85% of previous finish weight last wk) Push Press and Split Jerk Complex*Same weight all the way through. Should be heavy and we should have a lot of focus on drive and speed under bar WOD Nancy (Time) 5 …

6/25/18 Read More »


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.