American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Jumping Jacks 10 PVC Pass Thrus 10 PVC Overhead Squats :20 Plank :30 Dead Bar Hang :45 Calf Stretch :20 Single Unders :20 Alternating Step Jump Rope :20 Single Unders :20 2 Singles, 1 Double, 2 Single :20 Double Unders :30 Shoulder...Read More

American Fit Co Northwest – CrossFit Mobility Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5....Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Box Step Ups 10 Cossack Squats 10 Ring Rows 1:00 Bike Metcon Quicksand (5 Rounds for reps) 5 Rounds: AMRAP 3: 12 Single Dumbbell Box Step-Ups 8 Burpee Box Jump Overs Max Calorie Bike Rest 1:00 Box – 24″/20″ Dumbbell – 50/35lbs...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 250m Row 10 Russian KB Swings :30 Plank Metcon Aftermath (Time) 50-40-30-20-10 Calorie Row After each round: 10 Deadlifts (155/105) 10 HSPUs 40 Double UndersRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 250m Row 10 Banded Pullups 10 Down Dog Pushup Squat Build Up: Round 1: 10 Banded Air Squats Round 2: 5 Back Squats w/ Empty Bar Round 3: 5 Back Squats @ 40% After round 3: 5 Back Squats @ 50%...Read More

American Fit Co Northwest – CrossFit Metcon (No Measure) We will have a couple of different workout times offered today. 7am: 4 mile run with Casey 9am: AMRAP 25: 20 Power Snatches (95/65) 4 Rounds of Cindy: 5 Pullups 10 Pushups 15 Air Squats 800m Row *Split reps with partner as needed 11am: 4 mile...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 10 Minutes for Quality: 1:00 on any Machine 5 Slow Burpees 8 Box Step Ups 10 Good Mornings Strength Deadlift (5×5) We will be doing 70% of our 1RM Deadlift for all 5 sets today Metcon One at a Time (Time) 30 Burpee Box Jump...Read More

American Fit Co Northwest – CrossFit Warm-up Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5....Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 200m Row 5 Down Dog Pushups 10 Single DB Thrusters 30′ Suitcase Carry (each side) Gymnastics/Skill Work Kipping Practice 15:00 of Kipping Practice Today we are taking a chunk of the class to practice the kip swing in both the pull-up...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 10 Box Step Ups 5 Single Arm DB Deadlifts 5 Single Arm DB Cleans 5 Single Arm DB Strict Press 10 Ring Rows Metcon Single All the Way (AMRAP – Rounds) AMRAP 18: 20 Single Arm Alternating Dumbbell Snatches (50/35) 20...Read More