Strictly Shoulders

Agate Pass CrossFit – CrossFit


Shoulder Press (Work to highest 5rm)


Shoulder Press (Work to highest 3rm)


Push Press (Work to highest 5rm)


Push Press (Work to highest 3rm)

15 min EMOM of strict press, transitioning to push press. Each set should be 3-5 reps. Once you fail at 3 reps of strict press, use that weight the next minute and start doing sets of 5 push press. Increase weight every minute (as possible) to the point of only getting 3 reps each minute for push press.

Metcon (3 Rounds for reps)

05/27/16 WOD

7 min AMRAP

14 T2B

14 Goblet Squat 70/53

**Rest 3 min**

6 min AMRAP

12 KB swings, Russian style 70/53

12 pullups

**Rest 3 minutes**

5 min AMRAP

10 SDHP with KB 70/53

10 pushups


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.