American Fit Co Northwest – Long Haulers Metcon (Checkmark) EMOM 20: 1: 15 Wallballs 2: 100′ DB Front Rack Carry 3: Calorie Bike 4: Shuttle Run 5: Calorie Row 4 Sets: 6 Ring Row 12 Banded Lat Pull Down 25 DB CurlsRead More

American Fit Co Northwest – CrossFit Deadlift (4×10 ) DOUBLE DEAD (Time) 10 Rounds: 3 Deadlifts (255/165) 30 Double UndersRead More

American Fit Co Northwest – CrossFit Metcon (Checkmark) EMOM 20: 1: 20 Wallballs 2: 25′ Handstand Walk 3: 12/10 Calorie Machine 4: 8 Shuttle Runs 5: 12/10 Calorie Machine 3 Sets: 6 Barbell Row 12 Ring Rows 25 Dumbbell CurlsRead More

American Fit Co Northwest – CrossFit Power Clean (EMOM 15: 2 Power Cleans) RACE TO WITCH MOUNTAIN (AMRAP – Reps) AMRAP 2 x 6 Rounds 15/11/8 Calorie Bike (switch bikes with partner each round) 10 Dumbbell Hang Clean and Jerks Max BurpeesRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 3 x 5 Rounds: 15/12 Calorie Bike 10 DB Hang Clean and Jerks Max Calorie Row Rest 1:00 7×3 Strict PressRead More

American Fit Co Northwest – CrossFit Shoulder Press (7×2 *on the 1:30) BARNWOOD (AMRAP – Rounds and Reps) AMRAP 7: 1-2-3-4-5….Wall Walks 100′ Farmer’s Carry (70/53)Read More

American Fit Co Northwest – CrossFit FRANCES (Time) 4 Rounds: 15/12 Calorie Row 12 Thrusters (95/65) 9 Chest to Bar Pullups Rest 2:00 Metcon (Checkmark) EMOM 9: 1 – 3 (:03 Up :03 Top :03 Down) Pullups 2 – 3 (:03 Down :03 Bottom :03 Up) Goblet Squat 3 – :20 Sandbag HoldRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 20: 20 Calorie Bike 15 DB Thrusters 20 Calorie Row 15 Ring Rows 7×3 Strict PullupRead More

American Fit Co Northwest – CrossFit Workout Option 1 Tempe Town Lake (Time) FREEDOM (RX) 3 rounds 500/450m Row 50ft Handstand Walk (Or 4 Wall Walks) 25 GHDs (or 25 V-Ups) (Score is Time) INDEPENDENCE 3 rounds 500/450m Row 25ft Handstand Walk (or 10 Handstand Shoulder Taps) 20 GHDs + 6in Riser (or 25 V-Ups)...Read More

American Fit Co Northwest – CrossFit CENTENARIAN (Time) With a Partner: 100/80/60 Calorie Bike 100 Dumbbell Deadlifts (50/35) 100 Dumbbell Bench Press 100/80/60 Calorie Bike 200′ Dumbbell Lunge 100 Hang Dumbbell Power Cleans 100/80/60 Calorie BikeRead More