American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row 12 Air Squats 10 KB Deadlifts 8 Kettlebell Swings 6 KB Thrusters A. CONDITIONING Metcon (6 Rounds for reps) 3 Sets: 30/24 Calorie Row (Rest :30 between) 2:00 Rest 3 Sets: 25/20 Calorie Row (Rest :30 between) Metcon Metcon (Time) AMRAP...Read More

American Fit Co Northwest – CrossFit Mobility Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5....Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row 10 Situps 10 Air Squats 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 RDLs 5 Front Squats Strength Metcon (Weight) EMOM 10: 2 Box Squats Sets 1+2: 55% Sets 3+4: 60% Sets 5+6: 65% Sets 7+8:...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 20 Single Unders 10 Good Mornings 5 Pushups to Down Dog :15 Handstand Hold Accessory Work Metcon (No Measure) 3 Giant Sets: 10 Single Leg RDLs (5/side) :20 Underhand Dead Hang 1:00 Handstand Practice Metcon ON THE GO (Time) 30/24 Calorie...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 10 Air Squats 5 Pushups -then- 3 Rounds: 5 Snatch Grip RDLs 5 Hang Snatch High Pulls 5 Hang Muscle Snatches 5 Behind the Neck Push Press 5 Overhead Squats Skill Metcon (No Measure) 7 Sets: On the 1:30 1 Power...Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: Buy In: 2000m Row *switch each 500m AMRAP In Remaning Time: 8 Power Cleans (95/65) 6 Box Jump Overs 4 Thrusters (95/65) *partners switch each roundRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 8: Min 1 – 200m Run Min 2 – 10s Dead Hang + 5 Scap Retractions + 5 Kip Swings Min 3 – 8 KB Deadlifts + 8 KB Swings Min 4 – 3 Snatch Grip Deadlifts + 3 Snatch High Pulls + 3...Read More

American Fit Co Northwest – CrossFit Mobility Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5....Read More

In this lifetime, I do not think it will be the only time that it “pays” to be healthy . What is your definition of health? . Absence of disease? This speaks absolutely nothing to functionality, quality of life or immune system function . My advice is simple although not easy . Eat Whole Foods,...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 5 Scap Retractions 5 Kip Swings 3 Strict Pullups 10 Good Mornings 1:00 Bike Strength Metcon (No Measure) 10-9-8-7-6-5-4-3-2-1 Strict Pullups *5 Double DB Romanian Deadlifts between each set (5 second down) Metcon NEAT (AMRAP – Rounds and Reps) AMRAP 15: 3 Bar...Read More