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

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 100m Jog 10 Kip Swings 10 Banded Push Press 1) 10 Down Dog / Up Dog 2) 0:30 Grip Opener (fingers toward knees) 3) 10 Scap Pull Ups 4) 10 Scap Push Ups WADE (Time) 1,200 meter Run Then, 4 rounds of: 12 Strict Pull-Ups 9...Read More

American Fit Co Northwest – CrossFit Warmup Warm Up: 5:00 AMRAP Buy in: 400m Jog 10 Squat Mornings 8/side Plank Shoulder Taps 6 Inch Worms 1) 10 Squat Mornings 2) 10 Banded High Pulls 3) 10 Sumo Stance Good Mornings 4) 10/side Bird Dog ODD ODYSSEY (Checkmark) AMRAP 30: 1000m Bike 200m Sled Drag 500m...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 20 Plate Hops 5/side Box Step Up 10 Jumping Jacks 5 Inch Worms 1) 10 Rolling Hamstring Stretches 2) 0:30/side Barbell Quad Smash 3) 5/side Lunge + Torso Twist MATCHBOX 20 (AMRAP – Rounds and Reps) AMRAP 20: 8 Single Dumbbell Box Step Ups (50/35) 10...Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Run 6 Cherry Pickers 10 Calf Raises on Plate 6 Jumping Air Squats Tabata Running Warm Up: 1: High Knees 2: Butt Kicks 3: Low Skip In Place 4: Open the Gate ROPE SWING (AMRAP – Reps) AMRAP 8: 2000m/1600m Bike 400m Run Max Double...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 10 Squat Mornings 5 Inch Worm + Push Ups 10 Russian Swings 5/side Lunges 1) 5/side Scorpion + Reach 2) 10/side Bird Dogs 3) 10 Jefferson Curls 4) 10 Barbell Deadlifts Deadlift (5×5 (Building)) PULLED PORK (Time) 50 Pullups 40 Deadlifts (135/95) 30 Toes to Bar...Read More

American Fit Co Northwest – CrossFit Warmup 6:00 EMOM Odd: Increasing pace cardio Even: 5 Banded Pull Aparts + 5 Banded Pass Throughs 1) 10 Cherry Pickers 2) 10 Wall Pass Throughs 3) 3 x 10s/side Chicken Wing Stretch Barbell Power Snatch Warm Up: 5-7 reps of each High Hang Muscle Snatch Snatch Push Press...Read More