American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) For Quality: 5-4-3-2-1 Minutes on Cardio Machine ….After Each Round 20 Hip Extensions 20 Band Pull Aparts 20 Tricep Press Downs Mobility Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1...Read More

After a long time of being out of the fitness game, whether that is coming back from an injury, not working out for 10 years, or out of a global pandemic. It is important to keep things in perspective and know that it is going to take time to feel “back to normal.” Depending on...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 250m Row 10 Tempo Air Squats 5 Down Dog to Pushup 5 Single Arm Dumbbell Strict Press Strength Metcon (Time) 15 Thrusters (115/85) 10 Thrusters (135/95) 5 Thrusters (155/105) Metcon 4th Down (3 Rounds for reps) ARMAP 4: 24/18 Calorie Row 24 Dumbbell...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: :30 Plank Hold 10 Box Step Ups 15 Band Pull Aparts 7 Scap Pullups 3 Strict Pullups Gymnastics Skill Kipping Practice 15:00 of Kipping Practice Today we are taking a chunk of the class to practice the kip swing in both...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 30 Single Unders 5 PVC Shrugs 5 PVC High Pulls 5 PVC Power Cleans 10 PVC Front Squats Strength Stamina Squats Alternating “On the Minute” x 10 (5 Rounds) Odd Minutes – 4 Front Squats Even Minutes – 8 Back Squats...Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Reps) AMRAP 25: Buy in: 3000m (7 min cap on bike) In remaining time: AMRAP: 5 Pullups 10 Pushups 15 Air Squats 5 Hang Squat Snatch (95/65) 30 Double Unders *partners alternate movements each roundRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 50′ Kettlebell Farmers Carry 10 KB Deadlifts 10 Air Squats 250m Row Strength Deadlift (5, 5, 4, 4, 3, 3) Every 2:00: 5, 5, 4, 4, 3, 3 Deadlifts *Build to a heavy 3 Metcon CrossFit Games Open 16.4 (AMRAP –...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) 5 Rounds for Quality: 1:00 Row 5 Down Dog to Pushups :30 Plank 10 Box Stepups Skill Metcon (No Measure) EMOM 10: 1 Power Clean 1 Front Squat 1 Push Jerk *Focus on skill and technique here Metcon Cho To-Go (3 Rounds for reps) AMRAP...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 10 Minutes for Quality: 1:00 Bike 60′ Dual DB Overhead Carry 30 Single Unders 7 Down Dog to Pushups Metcon Double-Edged (Time) 6 Rounds: 500m Bike 30 Double Unders 10 Burpees to Target (6″ above reach) Accessory Work Metcon (No Measure) 3 Giant Sets: 25...Read More