American Fit Co Northwest – CrossFit Warmup Tabata Odd : Bear Hug Squat Even : Fast Air Squats 10 PVC Pass Throughs 10 (each side) Banded Strict Press 15 Banded Pull Aparts 10 (per side) Kneeling Single Arm Press HUGS NOT DRUGS (Time) 100m Sandbag Bear Hug Carry (70/50) -into- 5 Rounds 10 Chest To...Read More

American Fit Co Northwest – CrossFit Warmup 8:00 AMRAP: 1:00 of Single Unders or plate step ups 6 Steps Spider-Man Lunge 10 Forward/Back Leg Swings 6 Inch Worms 1) 10 Cherry Pickers 2) 10 x 3s Hold Calf Stretch 3) 10 Wall Pass Throughs 4) 10/side Scorpion + Reach Back Squat (5×3 (across)) CLAWFOOT (AMRAP...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (5:00 cap) 7/5 Calorie Bike or Row 15 Banded High Pulls 10 Kip Swings 1) 0:30/side Front Rack Rig Stretch 2) 10/side Tricep Extension 3) 10 Squat Mornings 4) 5/side Scorpion + Reach DUMBFOUNDED (3 Rounds for reps) 3 Rounds x AMRAP 7: 40 Dumbbell Snatches...Read More

American Fit Co Northwest – CrossFit RUN RUN RUDOLPH (Time) Teams of 3: 400m Team Run 60 Bench Press (155/105) 800m Team Run 40 Bench Press (155/105) 1600m Team Run 20 Bench Press (155/105)Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 5 Power Cleans 10 Kip Swings 5 Russian Swings 10 Banded Push Press 1) 5 Barbell Jefferson Curls 2) 0:30/side Banded Tricep Stretch 3) 0:30/side Box Hip Opener LUPO (Time) (with a Partner) Cash-In: 1,943 meter Row 100 Wall Ball Shots (20/14 lb) 90 Deadlifts (135/95...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 Moderate Cardio 1) 10/direction Leg Swings 2) 10/side Box Hip Opener 3) 5/side Rig Calf Stretch 4) 5/side Lunge + Hamstring Stretch WICKED WITCH (Checkmark) AMRAP 10: 3000m Bike Max Cal Row/Ski/Run Rest 4:00 AMRAP 8: 2250m Bike Max Cal Row/Ski/Run Rest 3:00 AMRAP 6: 1500m Bike...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: Island Jog 5 Inch Worms 15 Jumping Jacks 5 Pitcher Catcher Stretch Barbell Prep: 1) 10 Romanian Deadlfits 2) 10 High Hang Muscle Cleans 3) 10 Front Squats 4) 10 Hang Power Cleans Squat Clean (EMOM 20: 1 Squat Clean) FLAT FEET (Time) 21-15-9 Toes to...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 15 Jumping Jacks 5 Burpees 5 Cherry Pickers 5 Hollow Body Rocks 3 Rounds, 10 reps each: 1) Overhead Banded Pull Aparts 2) Scap pull Ups 3) Chest Height Banded Pull Aparts Bench Press (4-4-4-3-2 *10 Dumbbell Pushups after each set) Weighted Pull-ups (4-4-4-3-2 *10 Ring...Read More

American Fit Co Northwest – CrossFit Happy Labor Day!! Gym is CLOSEDRead More

American Fit Co Northwest – CrossFit Warmup 6:00 EMOM Odd: 2 Wall Walks Even: Bike or Row (moderate pace) 1) 10 PVC Pass Throughs 2) 5/side PVC Around the World 3) 10 PVC Sit & Reach 4) 5 Empty BB Hang Squat Cleans Warm up to Squat Clean WOD weight CLEAN FREAK (4 Rounds for...Read More