6/30/17

Agate Pass CrossFit – CrossFit

Skill/Strength

2 Front Squat + 1 jerk (15 mins. to build to AHAP (As heavy as possible))

QUALITY OVER QUANTITY!! You might be able to lift more but if the form isn’t high quality then keep the weights (Quantity) LIGHT!!!! Once your form/technique looks ? Good ?. THEN add on the big weights. Myself or another coach will be more than willing to let you know if you should add or not. ALWAYS listen ?? to the coaches. They are “Coaches” for a reason.

WOD

The Whole Enchilada (AMRAP – Rounds and Reps)

18 min AMRAMP

50Ft Bear crawl

10 toes to Bar

50Ft Bear Crawl

2 Rope climbs or legless RX+

50FT Walking ? lunge w/plate Overhead (45/35)

10 Toes to Bar

50FT Walking ? lunge w/plate Overhead (45/35)

*Every 3 mins 200 meter Run
I made this one with incentive to make you run faster because the faster you get that run done the quicker you can get back to REPS???

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.