American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: :30 Plank Hold 10 Box Step Ups 15 Band Pull Aparts 7 Scap Pullups 3 Strict Pullups Gymnastics Skill Kipping Practice 15:00 of Kipping Practice Today we are taking a chunk of the class to practice the kip swing in both...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 30 Single Unders 5 PVC Shrugs 5 PVC High Pulls 5 PVC Power Cleans 10 PVC Front Squats Strength Stamina Squats Alternating “On the Minute” x 10 (5 Rounds) Odd Minutes – 4 Front Squats Even Minutes – 8 Back Squats...Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Reps) AMRAP 25: Buy in: 3000m (7 min cap on bike) In remaining time: AMRAP: 5 Pullups 10 Pushups 15 Air Squats 5 Hang Squat Snatch (95/65) 30 Double Unders *partners alternate movements each roundRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 50′ Kettlebell Farmers Carry 10 KB Deadlifts 10 Air Squats 250m Row Strength Deadlift (5, 5, 4, 4, 3, 3) Every 2:00: 5, 5, 4, 4, 3, 3 Deadlifts *Build to a heavy 3 Metcon CrossFit Games Open 16.4 (AMRAP –...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) 5 Rounds for Quality: 1:00 Row 5 Down Dog to Pushups :30 Plank 10 Box Stepups Skill Metcon (No Measure) EMOM 10: 1 Power Clean 1 Front Squat 1 Push Jerk *Focus on skill and technique here Metcon Cho To-Go (3 Rounds for reps) AMRAP...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 10 Minutes for Quality: 1:00 Bike 60′ Dual DB Overhead Carry 30 Single Unders 7 Down Dog to Pushups Metcon Double-Edged (Time) 6 Rounds: 500m Bike 30 Double Unders 10 Burpees to Target (6″ above reach) Accessory Work Metcon (No Measure) 3 Giant Sets: 25...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 10 Air Squats :20 Hollow Hold 30′ Single Arm DB Overhead Carry 1:00 Row Strength Stamina Squats Alternating “On the Minute” x 12 (6 Rounds) Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Barbell – 68% of...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 minutes for quality: 1:00 Bike or Row 5 Scap Pullups 5 Strict Pullups 30′ Kettlebell Suitcase Carry (each side) 30; Kettlebell Overhead Carry (each side) Gymnastics/Skill Work Metcon (No Measure) 12:00 For Quality: 2 Ring Muscle Ups or Transitions 5 Strict HSPUs or Strict...Read More