American Fit Co Northwest – CrossFit Back Squat (5×5) ELDER RING (Time) 5 Rounds: 5 Ring Muscle Ups 21 DB Goblet Walking Lunges (50/35)Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 5 Rounds: 10 Ring Rows 10 Pushups 10 Lunges 15 Calorie Bike Back Squat 5×5Read More

American Fit Co Northwest – CrossFit Jerry (Time) For time: Run 1 mile Row 2K Run 1 mileIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click hereRead More

American Fit Co Northwest – CrossFit DUELING BANJO (Time) 15 Wallwalks 60 Sync Double Unders 30 Sync Toes to Bar 60 Sync Double Unders 90 Calorie Bike 60 Sync Double Unders 30 Sync Toes to Bar 60 Sync Double Unders 15 WallwalksRead More

American Fit Co Northwest – CrossFit SNOWBIRD (AMRAP – Rounds and Reps) AMRAP 22: 35 Kettlebell Swings (53/35) 9 Burpees 35 Air Squats 8 Puhsups Cash Out: 431 Single UndersRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 22: 35 Kettlebell Swings 9 Burpees 35 Air Squats 8 Pushups Cash Out: 231 Single Unders End Class with a long walk (whatever time they have left until 8am)Read More

American Fit Co Northwest – CrossFit Metcon (Checkmark) EMOM 15: 1: 5 Front Squats 2: 5/5 Split Squats 3: 3 Seated Box Jumps ELBOW GREASE (AMRAP – Reps) 5 Rounds x AMRAP 2: 10 Shuttle Runs Max Knees to Elbows Rest 1:00Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) Every 4:00 x 5 Rounds 5 Front Squats 10 Lunges Bike Remainder AMRAP 18: 200m Travel 15 Situps 100m Farmer’s CarryRead More

American Fit Co Northwest – CrossFit 3’s COMPANY (5 Rounds for calories) AMRAP 5 x 5 Rounds: (Rest 2:30) 400m Run 400m Row Max Cal BikeRead More

American Fit Co Northwest – CrossFit Bench Press (5×5) PRESSRUN (Time) 6 Rounds: 200m Run 10 Dumbbell Bench Press (50/35)Read More