American Fit Co Northwest – CrossFit Warmup AMRAP 8: 1:00 Machine 10 Inchworm w/Push Up 10 Alt. Leg V-Up 10 Hanging Scap Retractions 5 Kip to Swing 5 Spiderman Step Lunge and Reach(each side) CLEAN Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle Clean– “STRONG TURNOVER” Clean...Read More

American Fit Co Northwest – CrossFit Warmup 30 Seconds Alternating Lunges 30 Second Knuckle Draggers 30 Second Bottom Squat Hold 30 Second Good Mornings 30 Second Down Dog 30 Second Active Spiderman 30 Second Active Samson 30 Second Air Squat Empty Bar 5 Good Mornings 5 Elbow Rotations 5 Kang Squats 5 Back Squats “Healthy”...Read More

American Fit Co Northwest – CrossFit Warmup 1 Lap Run (inside) 30 Second Arm Circles 30 Second Calf Raises 30 Second Down Dog 1 Lap Run (inside) 30 Second Active Samson 30 Second Active Spiderman 30 Second Knuckle Draggers 1 Lap Run (inside) 60 ft. Shuttle (easy) 10 Alternating DB Deadlifts 6 Alternatig Box Step-Ups...Read More

American Fit Co Northwest – CrossFit Partner Workout AMRAP 20: P1: Calorie Row P2: 30′ Dumbbell Front Rack Lunge 15 Dumbbell Bench Press 30′ Dumbbell Front Rack Lunge Accessory Work 3 Sets: 10 Alternating InclineDB Bench 10 Reverse Grip Bench Press 10 Standing Crush Grip KB French Press Max Banded PushupsRead More

American Fit Co Northwest – CrossFit Warmup 30 Second Alternating Lunges 30 Second Good Morning 30 Second Pigeon Each Side 30 Second Bottom Squat Hold 30 Second Frog Hops 30 Second Air Squats 30 Second Alternating Quad March 30 Second Knuckle Draggers 30 Second Slow Burpees SINGLE LEG SQUATS 20 seconds Air Squats 20 seconds...Read More

American Fit Co Northwest – CrossFit Recovery Flow 5 Rounds: 10 Dumbbell Bench 200′ Farmer’s Carry 400m Run Accessory Work 3 Rounds: 12 Bent Rows (underhand) 12/12 Single Arm Lat Pulldown 12 DB Spider Curls 21’s Barbell CurlsRead More

American Fit Co Northwest – CrossFit Warmup 30 Seconds Down Dog 30 Seconds Up Dog 30 Seconds Hollow Hold 30 Seconds Active Spiderman 30 Seconds Plank 30 Seconds Active Samson 30 Seconds Down Dog to Push-Up Row …then Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Press and Reach 5 Stiff...Read More

American Fit Co Northwest – CrossFit Warmup 2:00 Row Easy 30 Seconds Alternating Reverse Lunge 30 Seconds Jumping Jacks 30 Seconds Active Spiderman 30 Seconds Active Samson 1:00 Row Easy 30 Seconds Air Squats 30 Seconds Down Dog to Push-Ups 30 Seconds Bodyweight Good Mornings 30 Seconds Knuckle Draggers 30 Seconds Slow Burpeees 30 Seconds...Read More

Announcements Hello AFCO Crew!!   The CrossFit open is just around the corner, and we are so excited to kickoff our third annual intramural open with a 90’s theme! Stay tuned for exciting challenges that are dedicated to the 90’s throughout the three weeks! We are getting together a shirt order and wanted to get...Read More

Announcements Hello AFCO Crew!!   The CrossFit open is just around the corner, and we are so excited to kickoff our third annual intramural open with a 90’s theme! Stay tuned for exciting challenges that are dedicated to the 90’s throughout the three weeks! We are getting together a shirt order and wanted to get...Read More