Why do you care about fitness? We believe it should serve you well for ANY endeavor you choose to do.  Strength, endurance, flexibility, stamina, power… etc. The way we program is all about giving you the confidence you need to tackle ANYTHING you want to. Read More

American Fit Co Northwest – CrossFit Warm-up 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: 200m Run 20 Jump Rope :30 HS Hold 10 Good Mornings 5 Rope Pullups Gymnastics Metcon (6 Rounds for reps) On the 2:00 x 3 Rounds: Max Strict HSPUs On the 2:00 x 3 Rounds: Max Ring Pushups Metcon Vitural Games Event 7...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 30-20-10 Banded Good Mornings *After each set 200m Run 5 Burpees Power Clean Warmup Skill Metcon (Weight) EMOM 10: 1 Clean Deadlift 1 Power Clean 1 Squat Clean Metcon Virtual Game Event (Time) 7 Rounds: 200m Run 1 Clean Men’s Rx Weights: 135/145/155/165/185/205/225 Women’s Rx...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Air Squats :10 Hang from Pull-up Bar 8 PVC Overhead Squats 8 Scap Retractions 6 Lunges (each leg) 6 Kip Swings Strength Metcon (Weight) Set 1: 6 Back Squats @ 82% 5 Front Squats @ 68% Set 2: 5 Back Squats @...Read More

American Fit Co Northwest – CrossFit Metcon Metcon (Time) 0:00 – 15:00 30 Wallballs 15 Burpee Box Jump Overs 300m Run 50 Double Unders 24 Wallballs 12 Burpee Box Jump Overs 300m Run 50 Double Unders 18 Wallballs 9 Burpee Box Jump Overs 300m Run 50 Double Unders Hang Snatch (3 Rep Max) 15:00 –...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 5 Sandbag Deadlifts 5 Rope Pullups 5 Rope Knee Ups 5 Rope Foot Holds Metcon Metcon (Time) 4 Rounds: 4-3-2-1 Rope Climbs 1000/800m Bike Sand Bag Carry (70/50)Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 5 Rounds: 20 Plank Shoulder Taps 5 Down Dog to Push Ups 10 PVC Thrusters :30 Machine of Choice Metcon Virtual Game Event 3 (Time) 10-9-8-7-6-5-4-3-2-1 Thrusters (95/65) Wall Walks Time Cap – 20:00Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 10 Pass Thrus 25 Band Pull Aparts 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Romanian Deadlifts Weightlifting The Other Total (Total Weight) Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Lat Foam Roll (each side) 1:00 Banded Shoulder Stretch (each side) AMRAP 8: 10 Pass Throughs 100m Run 10 Kip Swings 5 Situps Gymnastics Pull-ups (Max Unbroken Set) Metcon Metcon (Time) 200m Sled Pull (90/60) 42 Toes to Bar 200m Sled Pull (90/60)Read More