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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 4 Rounds: 100m Run 20 Single Unders 3 Burpees 3 Box Jumps 3 Burpee Box Jump Overs Metcon BIG MAC (Time) 800m Run 150 Double Unders 800m Run 50 Burpee Box Jump Overs (24″/20″) 800m Run Accessory Work Metcon (No Measure) 3 Sets: 14 Kettlebell...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 5 Pushup to Down Dog 10 Air Squats 5 Burpees 10 Empty Bar Front Squats Strength Back Squat (5RM) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsRx for today will be squat cleansRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 10 Single Arm DB Squats 10 Single Arm DB Strict Press Partner Metcon Metcon (AMRAP – Reps) AMRAP 10: 6/12/18/24/30… DB Squats (50/35) 200m Run DB Push Jerks (50/35) 200m Run Rest 5:00 AMRAP 10: 6/12/18/24/30… DB Thrusters (50/35) 200m RunAlternate...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 9: 1:30 Bike :30 Straight Leg Sit Ups :30 Pushup to Down Dog :30 Band Pull Aparts Strength Bench Press (5, 4, 3, 3, 3) 5 @ 87% 4 @ 92% 3 @ 97% 3 @ 101% 3 @ 105% Metcon Metcon (AMRAP –...Read More