American Fit Co Northwest – CrossFit


Warm-up (No Measure)


Partner Rowling Warmup



with an empty barbell

0:30 Good Mornings

0:30 Slow Elbow Rotations

0:15 Back Squats

0:15 Stiff Legged Deadlifts

5 Hang Cleans, Pausing in Catch Position

[Coach: Hips back, Elbows through]

5 Power Cleans (building to workout weight

Hero Wod

LAURA (AMRAP – Rounds and Reps)

AMRAP 21: (with Partner)

30 Calorie Row

20 Burpees Over the Rower

10 Power Cleans (155/105)
This workout is dedicated to Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children on February 2, 2021.

Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice @cfvice (Coral Springs, FL, USA). Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard-working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.