American Fit Co Northwest – CrossFit Ring Dips (4x Max Effort) Heart & Swole (Time) For Time: 2000 Meter Run 50 Bench Press (185/125) Partition As NeededRead More

American Fit Co Northwest – CrossFit YO-YO DIET (No Measure) Accumulate 200/160 Calories on any Machine Metcon (No Measure) 4 sets: 6 Back Squats 12 Lunge Steps (each side) 25 Jumping SquatsRead More

American Fit Co Northwest – CrossFit Warmup 1:00 Bike 5/5 Spiderman Lunge and Reach :30 Straight Arm Plank Hold 1:00 Bike 10 Scap Pullups 5 Pushups to Down Dog 1:00 Bike 5 Kip Swings 1 Lap Front Rack Carry BUILD UP 3-4 Sets: (Building in Weight) :15 second Bike 3 Toes to Bar 90′ Carry...Read More

American Fit Co Northwest – CrossFit Warmup 20 Second Jumping Jacks 20 Second Standing Calf Raises 20 Second Forearm Stretch 20 Second Single Unders 20 Second Down Dog to Push-Ups 20 Second Active Samson 20 Second Active Spiderman 20 Second Single Unders HANDSTAND PUSH-UPS 15 Second Handstand Hold Cue athletes to press through the floor...Read More

American Fit Co Northwest – CrossFit Warmup 2 Minute Row 400m Run 15 Second Knuckle Dragger 15 Second Alternating Quad Stretch 15 Second Standing Calf Raises 15 Second Bodyweight Good Morning 1 Minute Row 200m Run 30 Second Actie Samson 30 Second Active Spiderman 30 Second Air Squats BACK SQUAT Barbell Warmup 5 Good Mornings...Read More

American Fit Co Northwest – CrossFit Warmup 20 Second Jumping Jacks 20 Second Down Dog 20 Second Right Leg Spiderman 20 Second Right Leg Samson 20 Second Right Leg Pigeon 20 Second Down Dog 20 Second Left Leg Spiderman 20 Second Left Leg Samson 20 Second Left Leg Pigeon 30 Second Down Dog to Push-Up...Read More

American Fit Co Northwest – CrossFit Warmup 2 Minute Row 15 Second Alternating Reverse Lunge 15 Second Knuckle Draggers 15 Second Arm Circles 1 Minute Row 30 Second Down Dog 30 Second Forearm Stretch 30 Second Row 30 Second Slow Burpees ROW 20 Second Row Feet flat against rower and/or vertical shins. 20 Second Row...Read More

American Fit Co Northwest – CrossFit Warmup 25′ Each Movement Sampson Lunge Lateral Lunge Knee Hugs Quad Stretch Figure 4 Stretch Toe Walk Heel Walk Toes In Walk Toes Out Walk High Knees Butt Kicks Skips Lateral Skips 200m Run FAST FORWARD (No Measure) 6 Rounds: 400m Run 100m Sled Push or Sled Pull or...Read More

American Fit Co Northwest – CrossFit Warmup 20 Second Jumping Jacks 15 Second Knuckle Draggers 15 Second Bodyweight Good Mornings 15 Second Standing Calf Raises 20 Second Bodyweight Good Mornings 30 Second Active Spiderman 30 Second Active Samson into… 5Good Mornings 5 Back Squats 5 Elbow Rotations 5 Press and Reach 5 Stiff Legged Deadlift...Read More

American Fit Co Northwest – CrossFit Warmup 1 Minute Row 15 Second Standing Calf Raises 15 Second Good Mornings 15 Second Alternating Reverse Lunge 30 Second Down Dog 45 Second Row 20 Second Right Leg Spiderman 20 Second Right Leg Samson 20 Second Right Leg Pigeon 20 Second Down Dog 20 Second Left Leg Spiderman...Read More