American Fit Co Northwest – CrossFit Metcon (Checkmark) EMOM 40: 1: Box Step Ups 2: GHD Situps 3: Echo Bike 4: Pushups 5: RestRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) Every 5:00 x 5 Rounds: 3 Bench Press 300m Travel AMRAP 15: 20 Situps 20 Calorie BikeRead More

American Fit Co Northwest – CrossFit Power Snatch (Every 1:30 x 10 Sets: 1 Hang Snatch + 1 Snatch *build to heavy) PRESSURE WASH (Time) Every 5:00 x 5 Rounds: 3 Bench Press 400m Run *record weight and time *250909Read More

American Fit Co Northwest – CrossFit Front Squat (5×2 *Building to heavy) HOP-ALONG BOUNCERS (AMRAP – Reps) 4 Rounds: 1:30 on / 1:00 rest 50 Crossovers Max WallballsRead More

American Fit Co Northwest – CrossFit HEADS OR TAILS (Time) 50/40 Calorie Echo Bike 50 Toes to Bar 50/40 Calorie Echo Bike 50 Toes to Bar 50/40 Calorie Echo BikeRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 5 Rounds: :30 Line Hops 1:00 Wallballs 1:00 Bike 1:00 Rest 7×2 Goblet Squats (:03 pause at bottom) *Walk 200m between each setRead More

American Fit Co Northwest – CrossFit SLED DEAD REDEMPTION (AMRAP – Rounds and Reps) AMRAP 30: (team of 4) 100′ Sled Push 12 Sync Dumbbell Snatches (50/35) 100′ Sled Push 300m Run (together)Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 1RM Deadlift 1RM Back Squat 1RM Bench PressRead More

American Fit Co Northwest – CrossFit 1000LB CLUB (Weight) 0:00-15:00 1RM Bench Press 15:00-30:00 1RM Back Squat 30:00-45:00 1RM DeadliftRead More

American Fit Co Northwest – CrossFit Metcon (Checkmark) 6:00 at each station, 1:00 rest Bike Run Row Ski Stretch afterRead More