American Fit Co Northwest – CrossFit BILLA (Time) 25 Rounds: (with Partner) 9 Wallballs 6 Burpees 3 Power Cleans (155/105) *after round 6, run 1 mile togetherRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 40: 9 Wallballs 6 KBS 3 Burpees @ 10:00 1 Mile WalkRead More

American Fit Co Northwest – CrossFit Metcon (Checkmark) 60 Calorie Bike 30 Kettlebell Swings 60 Calorie Row 30 Kettlebell Swings EMOM 15: 1: 5 Hip Thrusts 2: 10 KB Deadlifts 3: 15 Hip Extensions 4: 15 GHD SitupsRead More

American Fit Co Northwest – CrossFit Bench Press (5×5) HIP HIP HARRY (AMRAP – Rounds and Reps) AMRAP 9: 30 Double Unders 3 Strict Press (115/75)Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 60 Calorie Bike 30 KBS 60 Calorie Row 30 KBS EMOM 15: 5/5 Gorilla Row 10 Banded Pull Downs 10 DB CurlsRead More

American Fit Co Northwest – CrossFit Back Squat (5×5) ELDER RING (Time) 5 Rounds: 5 Ring Muscle Ups 21 DB Goblet Walking Lunges (50/35)Read More

American Fit Co Northwest – CrossFit Jerry (Time) For time: Run 1 mile Row 2K Run 1 mileIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click hereRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 5 Rounds: 10 Ring Rows 10 Pushups 10 Lunges 15 Calorie Bike Back Squat 5×5Read More

American Fit Co Northwest – CrossFit DUELING BANJO (Time) 15 Wallwalks 60 Sync Double Unders 30 Sync Toes to Bar 60 Sync Double Unders 90 Calorie Bike 60 Sync Double Unders 30 Sync Toes to Bar 60 Sync Double Unders 15 WallwalksRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 22: 35 Kettlebell Swings 9 Burpees 35 Air Squats 8 Pushups Cash Out: 231 Single Unders End Class with a long walk (whatever time they have left until 8am)Read More