Month: July 2018

7/31/18 Tabata Tuesday

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) 8 sets of 20 Second work 10 Seconds rest: 1. Shuttle Run or Row 2. plate G2OH 3. Farmer Carry 4. slam ball 5. push ups

7/31/18 *6/5/18 RETEST DAY 2 :)

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 Rounds 400 meter run 15 KB swings 53/35 or 70/53 100ft Bear ? crawl or HSW 50’ 1 rope climb

HIIT 7/30/18

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 30 Min Partner AMRAP 100m Sprint 16 Alt DB Snatch 10 Box Jumps * Partner 1 does one round and Partner 2 rests then Partner 1 will tag in Partner 2 when round is completed… etc

7/30/18 (6/4 RETESTS)

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (7 sets of 4) Start @ 60-65% of 1 Rep Max Beginner: work on form and technique Advanced: Work up to AHAP WOD Metcon (2 Rounds for reps) 8 Min AMRAP 12/10Cal Row 8 HSPU Rest 2 Min 8 Min AMRAP 8 T2B 8 Lunges (Rx+ Pistols)


Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (Time) Cammie’s Farwell WOD Partner WOD! 5 Rounds 40 Overhead Squat (95/65) 200m Run 40 GHD Situps 200m Run 40 Pistols Split Reps however you want but partners must run together


Agate Pass CrossFit – CrossFit Skill/Strength WOD s: The Hancock at Agate Pass (Time) Buy In= 50 GHD (states) 7 Rounds 4 Rope Climbs (DATE) 16 Thrusters 75/55 or 95/65 Buy Out= 1776 Meter Row (Year decloration of independence was signed)Modify to 4-5 Round if needed or grab a partner and split reps in half …

7/28/18 Read More »

HITT 7/27/18

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 Warm-up Benchmark HIIT THURSDAY! DOUBLE DT (Time) 10 Rounds 12 Deadlift 115/75OR RX+ 155/105 9 Hang Clean115/75 or RX+ 155/105 6 Push jerk 115/75 or RX+ 155/105 (GO LIGHTER THAN YOU THINK. I WANT TO SEE INTENSITY TODAY SO IF THE WEIGHT IS MAKING YOU STAND AROUND. ITS TOO HEAVY!! …

7/26/18 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 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 …

7-25-18 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.