American Fit Co Northwest – CrossFit Squat Clean (Every 1:30 x 10 Sets: 1 Hang Squat Clean + 1 Squat Clean *Building to a Heavy) TARGET PRACTICE (Time) 3 Rounds: 400m Run 30 Wallballs 15 Deadlifts (225/155)Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 400m Travel 9 Pushups 12 Ring Rows 400m Travel 15 Pushups 18 Ring Rows 400m Travel 21 Pushups 24 Ring Rows 7×2 Strict PullupsRead More

American Fit Co Northwest – CrossFit SPRINT IT HOME (Calories) Teams of 3: AMRAP 30: 200/160 Calorie Standing Bike 10 Rounds Each: 10 DB Bench Press 10 Ring Rows Max Standing Bike in Remaining TimeRead More

American Fit Co Northwest – CrossFit Clean and Jerk (EMOM 15: 1 High Hang Squat Clean + 1 Split Jerk) RUNNING THRUSTER-THON (Time) 5 Rounds: 200′ Run 6 Thrusters (135/95)Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 25: Buy In: 50 Calorie Bike 10 Rounds: 10 DB Strict Press 10 Ring Rows Max Calorie Bike 7×3 Thrusters *200m WalkRead More

American Fit Co Northwest – CrossFit Metcon (Checkmark) EMOM 40: 1: Box Step Ups 2: GHD Situps 3: Echo Bike 4: Pushups 5: RestRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) Every 5:00 x 5 Rounds: 3 Bench Press 300m Travel AMRAP 15: 20 Situps 20 Calorie BikeRead More

American Fit Co Northwest – CrossFit Power Snatch (Every 1:30 x 10 Sets: 1 Hang Snatch + 1 Snatch *build to heavy) PRESSURE WASH (Time) Every 5:00 x 5 Rounds: 3 Bench Press 400m Run *record weight and time *250909Read More

American Fit Co Northwest – CrossFit Front Squat (5×2 *Building to heavy) HOP-ALONG BOUNCERS (AMRAP – Reps) 4 Rounds: 1:30 on / 1:00 rest 50 Crossovers Max WallballsRead More

American Fit Co Northwest – CrossFit HEADS OR TAILS (Time) 50/40 Calorie Echo Bike 50 Toes to Bar 50/40 Calorie Echo Bike 50 Toes to Bar 50/40 Calorie Echo BikeRead More