American Fit Co Northwest – CrossFit Deadlift (5×3) DEVIL MAY CRY (Time) 25/20 Calorie Echo 20 Devil’s Press (50/35) *single Dumbbell 25/20 Calorie EchoRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) EMOM 15: 1 – 2 :05 Pause Squats 2 – 4 Fast Box Squats 3 – 8 Box Set Ups 25 Calorie Bike 20 DB Snatches 25 Calorie Bike Bench Press 5×3Read More

American Fit Co Northwest – CrossFit Bench Press (5×3) MORATORIUM (AMRAP – Rounds and Reps) AMRAP 3 x 3 Rounds: 15/12 Calorie Row 12 Pushups 9 Toes to Bar Rest 1:00 *start next round where you left offRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 4 x 4 Rounds: 15/12 Calorie Row 12 Pushups 9 Toes to Bar Rest 1:00 Back Squat 5×3Read More

American Fit Co Northwest – CrossFit Snatch (EMOM 10: 1 Hang Snatch + 1 Snatch) TEMPLE RUN (Time) 300m Run 15 Snatches (95/65) 100 Double Unders 15 Snatches (95/65) 100 Double Unders 15 Snatches (95/65) 300m RunRead More

American Fit Co Northwest – CrossFit LION’S PARK WORKOUT (AMRAP – Rounds and Reps) Gym Closed for a Level 1, workout at Lion’s Park at 9am AMRAP 25: (w/partner) 40 Sandbag Shoulder to Overhead 20/20 Sandbag Squats RunRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 7 Rounds: 1:00 Ring Rows 1:00 Air Squats 1:00 Pushups 400m TravelRead More

American Fit Co Northwest – CrossFit Manuel (AMRAP – Reps) 5 Rounds of: 3 minutes of Rope Climbs 2 minutes of squats 2 minutes of push-ups 3 minutes to run 400 run Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next roundIn...Read More

American Fit Co Northwest – CrossFit Metcon (Checkmark) AMRAP 20: w/ Partner P1: Max Calorie Machine P2: 1-5 Max Plank Hold 6-10 Max Goblet Hold 11-15 Max Plank Hold 16-20 Max Goblet Hold EMOM 15: 1: 5 Incline Bench 2: 10 DB Bench 3: 15 Banded Tri ExtensionsRead More

American Fit Co Northwest – CrossFit Back Squat (5×5) ULTRA CLEAN (Time) 3 Rounds: 400m Run 21 Med Ball Cleans (20/14) 12 Power Cleans (135/95)Read More