American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 10 Air Squats :20 Hollow Hold 30′ Single Arm DB Overhead Carry 1:00 Row Strength Stamina Squats Alternating “On the Minute” x 12 (6 Rounds) Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Barbell – 68% of...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 minutes for quality: 1:00 Bike or Row 5 Scap Pullups 5 Strict Pullups 30′ Kettlebell Suitcase Carry (each side) 30; Kettlebell Overhead Carry (each side) Gymnastics/Skill Work Metcon (No Measure) 12:00 For Quality: 2 Ring Muscle Ups or Transitions 5 Strict HSPUs or Strict...Read More
“My experience at CrossFit AFCO has been fantastic! What has stood out to me most during my time here is how kind and accepting both the staff and members are. No matter your skill level or experience everyone is positive and encouraging. The coaches do an outstanding job of giving great instruction and modification to...Read More
“I walked into CrossFit AFCO knowing no one. I was instantly welcomed into the community. One of the youngest owners I have ever met, Casey is not just amazing at CrossFit – he is really good at teaching and creating an enthusiastic, supportive, fun environment that makes others want to be really good too! All...Read More
“The best way to get started is to quit talking and begin doing.” Walt Disney. When I walked into the gym for the first time, I immediately felt intimidated and out of my element. But I told myself “you aren’t committing to anything; you’re just gathering information.” After chatting with a coach, I decided to...Read More
