American Fit Co Northwest – CrossFit SYNCOPATION (Time) 30 Sync Toes to Bar 1.5 Mile Run (together) 30 Sync Toes to Bar 1.5 Mile Run (together) 30 Sync Toes to BarRead More

American Fit Co Northwest – CrossFit THE SWORD OF POWER (AMRAP – Reps) On the 8:00 x 3 Rounds: 1000m Run (together) 15 Sync Burpees Over the Bar Max Power Cleans (185/125)Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 10 Rounds: 1:00 Bike 1:00 Row 1:00 Ski 1:00 RestRead More

American Fit Co Northwest – CrossFit Back Squat (5×2) SILVER BELLS (Time) 25-50-75-100-125′ Dumbbell Walking Lunge (50/35) 5-10-15-20-25 Burpee Over DumbbellRead More

American Fit Co Northwest – CrossFit Metcon (Time) 2x800m Run Rest 1:30 3x400m Run Rest 1:00 4x200m Run Rest 0:30Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 25-50-75-100-125 Walking Lunge 5-10-15-20-25 Calorie Row Back Squat 5×2Read More

American Fit Co Northwest – CrossFit Bench Press (5×2) COMMUTE (Time) Buy In: 50 Calorie Bike 5 Rounds: 8 Dips 12 Ring Rows Cash Out: 50 Calorie RowRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 50 Calorie Bike 5 Rounds: 10 Dips 10 Ring Rows 50 Calorie Row Bench 5×2Read More

American Fit Co Northwest – CrossFit Deadlift (5×2) GOLD BAR (AMRAP – Rounds and Reps) AMRAP 4: 8 Deadlifts 8 Hang Power Cleans Rest 2:00 AMRAP 4: 8 Front Squats 8 Shoulder to Overhead Barbell: 95/65Read More

American Fit Co Northwest – CrossFit Snatch (EMOM 10: 1 Snatch) SYNC OR SWIM (Time) With Partner: 30 Snatches (95/65) 30 Sync Burpees 24 Snatches (115/75) 30 Sync Burpees 28 Snatches (135/85) 30 Sync Burpees 12 Snatches (155/95)Read More