American Fit Co Northwest – CrossFit Strength Shoulder Press (6×3) Partner Workout XII (Time) 1-2-3-4-5-6-7-8-9-10-11-12 Thrusters (135/95) Chest to Bar Pullups *After Each Round: 20 Double Unders EachRead More

American Fit Co Northwest – CrossFit Strength Deadlift (Build to a heavy set of 3) Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsRead More

American Fit Co Northwest – CrossFit Partner Workout WALKING ON SUNSHINE (AMRAP – Rounds and Reps) AMRAP 20: 10 Box Jump Overs (24″/20″) 2 Wall Walks 30′ Dumbbell Walking Lunge (50/35) *Alternate rounds with partner Metcon (No Measure) 3-5 Sets: 8 DB Rows 8 RDLsRead More

American Fit Co Northwest – CrossFit Strength Strict Pull ups (5 sets of 5 “challenging” reps) Metcon The Wondrous Boat Ride (AMRAP – Reps) AMRAP 15: 3, 6, 9, 12, 15…. Bench Press (135/95) Calorie RowRead More

American Fit Co Northwest – CrossFit Warmup 200m Run :30 Calf Raises :30 Plank :30 Down Dog :30 Forearm Stretch :30 Hollow Hold :30 Down Dog 200m Run 10 Scap Retractions 10 Small Kip Swings 100m Run 10 Knees to Chest 5 Strict Knee Raises 100m Run 3 Strict Toes to Bar 3 Toes to...Read More

American Fit Co Northwest – CrossFit Partner Workout Happy New Year 2023 (Time) Buy In: 2022m Row 10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull-ups Single Arm DB Clusters DB Burpee Box Step Overs Toes to Bar Shuttle Run Cash out: 2023m BikeRead More

American Fit Co Northwest – CrossFit CLOSED HAPPY NEW YEAR!!!Read More

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