Groundhog Day

Agate Pass CrossFit – CrossFit

Front Rack Lunge /KB Swing 20 min EMOM (EMOM 10/15)

20 min EMOM

Odd: Front Rack Lunges (in place) 10 reps (5 per leg) 135/95#

Even: 15 KB swings American style 70/53#
Lunges are in place, so push through the heel of the front foot to return to standing with the barbell in the front rack. Swings should be heavy (list KB weight in notes).

Metcon (Time)



5 Ring Dips

200m run
If you are using 1 or 2 pads to do HSPU, make sure you lower SLOWLY to reap the benefits of the negative. L-sit DB presses or pike push-ups from box are great substitutes. Stationary dips (between GHDs), box dips, or banded dips as substitutes.


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.