American Fit Co Northwest – CrossFit Warmup Bike 2:00 3 Rounds: 10 Pass Throughs (PVC) 10 Kip Swings 10 Good Mornings (PVC) Empty Bar: 5 Good Mornings 5 Snatch Grip Push Press 5 Snatch Grip Deadlifts 5 Kipping Pullups 3 Kipping C2B Pullups 1 Bar Muscle Up 5 Shrugs 5 High Pulls 5 Muscle Snatches...Read More

American Fit Co Northwest – CrossFit Recovery Flow 5 Rounds: 2:00 Bike 1:00 Rest Recovery Flow 5 Rounds: 30 Double Unders 10 Box Step Ups 30 Double Unders 10 DB Hang Clean and JerksRead More

American Fit Co Northwest – CrossFit Warm-up 2:00 Bike 10 Pass Throughs (PVC) 10 Good Morning (PVC) 3 Rounds: 5 Pullups/Ring Rows 10 Push Ups 15 Air Squats Strength 10 @ Empty Bar 5 @ 30% 5 @ 40% 3 @ 50% 3 @ 60% 2 @ 70% 2 @ 80% Back Squat (6×2 @...Read More

American Fit Co Northwest – CrossFit Warm-up Row 500m AMRAP 6: 10 Air Squats 8 Spiderman Lunge and Reach 6 Strict Press 4 Walkouts 2 Burpees Strength Push Press (5×5 @ 75%) Metcon Fortitude (AMRAP – Reps) EMOM 20: Min 1 – Max Calorie Row Min 2 – Max Burpees *Score is lowest round of...Read More

American Fit Co Northwest – CrossFit Partner Workout Partner Holleyman (Time) (with a partner) 30 Rounds: 5 Wallballs (20/14) 3 HSPUs 1 Power Clean (225/155)Read More

American Fit Co Northwest – CrossFit CLOSED Have a Merry Christmas!Read More

American Fit Co Northwest – CrossFit Warm-up Rowing Warmup: :30 Row at 16s/m :30 Row at 20 s/m :30 Row at 24s/m :30 Row at 28s/m :30 Row at 32s/m :30 Row at 26s/m 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 RDLs Thruster Warmup: (empty bar)...Read More

American Fit Co Northwest – CrossFit Recovery Flow 4 Rounds: 80 Double Unders 30 Ab-Mat Situps 20 Calorie Machine 2 Rope Climbs Accessory Work 3 Sets: 30 Wrist Curls 20 Dumbbell Death March 1:00 Dead HangRead More

American Fit Co Northwest – CrossFit Warm-up Row-ling Warmup: Round 1: Air Squats Round 2: Pushups Round 3: Calorie Bike Round 4: Burpees Build up to workout weight on Bench Press *15 Band Pull Aparts between each set Metcon Davey Jones’s Locker (Time) 30-20-10 Calorie Row 3-2-1 Lap Dumbbell Front Rack Carry 15-10-5 Bench Press...Read More

American Fit Co Northwest – CrossFit Warm-up 2:00 Bike :30 Lat Foam Roll :30 Banded Ankle Stretch :30 Calf Foam Roll :30 Banded Pass Thru’s 1:00 Bottom Squat Hold 10 Air Squats :30 Empty Bar Bottom Front Squat Hold 10 Empty Bar Front Squats 20 Single Unders 10 High/Slow 10 Low/Fast 3×10 Double Unders Double...Read More