American Fit Co Northwest – CrossFit BIRTHDAY BUDDIES (Time) With a Partner: 800m Run (together) -then- 7 Rounds: 2 Rope Climbs 20 Sync Walking Lunges w/ Medball 20 Sync Situps w/ Medball -then- 800m Run (together)Read More

American Fit Co Northwest – CrossFit Hang Snatch (EMOM 5: 5 Snatches *Keep load light to work on barbell cycling) PASS THE BATON (Time) 10 Rounds: 3 Hang Snatches (135/85) 30 Running Step Single UndersRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 5 Rounds: 500m Row 10 Pushups 10×1 Bench PressRead More

American Fit Co Northwest – CrossFit PORTAGE (Checkmark) 5 Rounds: 500m Row 20 Pushups Rest 2:00 3×10 Hip ExtensionsRead More

American Fit Co Northwest – CrossFit THREE AMIGOS (AMRAP – Rounds and Reps) AMRAP 9: 3 Thrusters (165/110) 3 Ring Muscle Ups 3 Lateral Burpees Metcon (No Measure) Accumulate 3:00 L-Sit HoldRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 20 Box Step Ups 15 KB Swings 10 Calorie Bike 5 Strict Press 7×7 Seal RowsRead More

American Fit Co Northwest – CrossFit DEADLIFT FOR REPS CHALLENGE (AMRAP – Reps) Max Deadlifts in 2:00 (315/225) SPIDER BITE (Time) 8 Rounds: 5 Box Jumps (30/24) 3 Power Cleans (185/125)Read More

American Fit Co Northwest – Long Haulers GYM CLOSED (Checkmark) HAVE A HAPPY MEMORIAL DAY!Read More

American Fit Co Northwest – CrossFit GYM CLOSED (Checkmark) HAVE A HAPPY MEMORIAL DAY!Read More

American Fit Co Northwest – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...Read More