American Fit Co Northwest – CrossFit 343 TRIBUTE (Checkmark) AMRAP in 20 minutes 3 Muscle-Ups 4 Power Cleans (225/135 lb) 3 Front Squats (225/135 lb)Read More

American Fit Co Northwest – CrossFit Metcon (Checkmark) AMRAP 7: 50/40 Calorie Bike Max Distance Run Rest 3:00 AMRAP 7: 50/40 Calorie Row Max Distance Run EMOM 15: 1: 2 :05 Pause Squats 2: 12 Weighted Step Ups 3: 8 Fast Banded SquatsRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) EMOM 15: 1 – 2 :05 Pause Squats 2 – 4 Fast Box Squats 3 – 8 Box Set Ups 25 Calorie Bike 20 DB Snatches 25 Calorie Bike Bench Press 5×3Read More

American Fit Co Northwest – CrossFit Deadlift (5×3) DEVIL MAY CRY (Time) 25/20 Calorie Echo 20 Devil’s Press (50/35) *single Dumbbell 25/20 Calorie EchoRead More

American Fit Co Northwest – CrossFit Bench Press (5×3) MORATORIUM (AMRAP – Rounds and Reps) AMRAP 3 x 3 Rounds: 15/12 Calorie Row 12 Pushups 9 Toes to Bar Rest 1:00 *start next round where you left offRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 4 x 4 Rounds: 15/12 Calorie Row 12 Pushups 9 Toes to Bar Rest 1:00 Back Squat 5×3Read More

American Fit Co Northwest – CrossFit Snatch (EMOM 10: 1 Hang Snatch + 1 Snatch) TEMPLE RUN (Time) 300m Run 15 Snatches (95/65) 100 Double Unders 15 Snatches (95/65) 100 Double Unders 15 Snatches (95/65) 300m RunRead More

American Fit Co Northwest – CrossFit LION’S PARK WORKOUT (AMRAP – Rounds and Reps) Gym Closed for a Level 1, workout at Lion’s Park at 9am AMRAP 25: (w/partner) 40 Sandbag Shoulder to Overhead 20/20 Sandbag Squats RunRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 7 Rounds: 1:00 Ring Rows 1:00 Air Squats 1:00 Pushups 400m TravelRead More

American Fit Co Northwest – CrossFit Manuel (AMRAP – Reps) 5 Rounds of: 3 minutes of Rope Climbs 2 minutes of squats 2 minutes of push-ups 3 minutes to run 400 run Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next roundIn...Read More