American Fit Co Northwest – CrossFit Front Squat (5×5 @70-80%) 50 CAL (Time) 50 Calorie Each Bike SprintRead More

American Fit Co Northwest – CrossFit WALK ON THE BEACH (Time) 20-18-16-14-12-10-8-6-4-2 Deadlifts (115/85) *2 Wallwalks between each setRead More

American Fit Co Northwest – CrossFit THE KING AND I (AMRAP – Reps) AMRAP 20: 10 Sumo Deadlfit High Pulls (75/55) 10 Wallballs (20/14) *Alternate Rounds w/ PartnerRead More

American Fit Co Northwest – CrossFit RINGS OF POWER (Time) 25-20-15-20-5 Box Jumps (24″/20″) Sit Ups Ring Dips Metcon (No Measure) Accumulate 3:00 in a Superman HoldRead More

American Fit Co Northwest – Long Haulers Bench Press (10×3 *On the 2:00) Metcon (No Measure) AMRAP 20: 5-10-15-20-25…. Box Step Ups Sit Ups Dumbbell Bench PressRead More

American Fit Co Northwest – CrossFit RONIN WARRIORS (Time) 1000m Row 400m Run 750m Row 400m Run 500m Row 400m Run 250m Row 400m Run Metcon (No Measure) Accumulate 3:00 in a Plank HoldRead More

American Fit Co Northwest – CrossFit THE SHIP’S BOW (AMRAP – Reps) AMRAP 17: 40 Burpees Over Bar 40 Front Squats (95/65) 30 Burpees Over Bar 30 Front Squats (135/95) 20 Burpees Over Bar 20 Front Squats (185/125) 100 Burpees Over Bar Max Front Squats (225/155)Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 17: 40 Calorie Bike 40 Air Squats 30 Calorie Bike 30 Goblet Squats (15lbs) 20 Calorie Bike 20 Goblet Squats (20lbs) 10 Calorie Bike Max Goblet Squats (35lbs) Back Squat (10×3 *On the 2:00)Read More

American Fit Co Northwest – CrossFit Metcon (No Measure) EMOM 8: :10-:20 Handstand Hold DOUBLE, DOUBLE TOIL AND TROUBLE (Time) 3 Rounds: 15 Dumbbell Push Press (50/35) 50′ Dumbbell Lunges 50 Double UndersRead More

American Fit Co Northwest – CrossFit BREW BUS (Time) 10 Rounds: 3 Bar Muscle Ups 5 Shuttle Runs Metcon (No Measure) 30 Strict Chin upsRead More