American Fit Co Northwest – CrossFit Squat Clean (Every 1:00 x 10 sets 2 Squat Cleans (singles) *building to workout weight) Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 16/13 Calorie Row 8 Lateral Burpee Over Bar 2 Squat Cleans (185/125)Read More

American Fit Co Northwest – CrossFit Gymnastics (Strict Pull Up) (Checkmark) Warm-up (All Levels): Complete 2 rounds of: 20 Scap Pull Ups 5 Strict Pull Ups OR 5 Ring Rows Level 1: 8 minutes to work up to 1 set of Max Unbroken Band Assisted Pull Up *Recommended to warm up with a few very...Read More

American Fit Co Northwest – CrossFit Metcon (2 Rounds for time ↓ shorter is better) 21-15-9 Calorie Air Bike Goblet Squats (50/35) Women’s Calories (16-12-8) -rest until the 8:00 mark- 45/36 Calorie Air Bike 45 Goblet Squats (50/35) Metcon (Checkmark) 3 Sets: 10 Kettlebell RDLs 10 Hip Extensions :20 Glute BridgesRead More

American Fit Co Northwest – CrossFitRead More

American Fit Co Northwest – CrossFit ZACHIE’S 5K FUN RUN (Checkmark) Join us for a fun-filled morning with a 5K run, good music and a fun time! All proceeds go to The Zachary Schwarz Mountain Fund.Read More

American Fit Co Northwest – CrossFit Front Squat (5×2 *building each set *on the 2:00) Froning’s Revenge (Time ↓ Shorter is Better) 6 Rounds: 2 Rope Climbs (or 6 Strict Pullups) 25ft Handstand Walk (or 2 Wall Walks) 4 Front Squats (185/125) 25ft Handstand Walk (or 2 Wall Walks)Read More

American Fit Co Northwest – CrossFit Metcon (Checkmark) With a Partner: 1000m Run 800m Run 600m Run 400m Run 200m Run *while partner 1 is running, partner 2 is biking *both partners will run all distancesRead More

American Fit Co Northwest – CrossFit QUINIENTOS, CINCUENTA, CINCO (Time ↓ Shorter is Better) AMRAP 15: 500m Row 50 Double Unders 5 Bench Press (185/105) Metcon (Checkmark) 3 Rounds (not for time) 7 Dumbbell Strict Press Max Unbroken Pushups Max Unbroken Banded Tricep Press DownsRead More

American Fit Co Northwest – CrossFit RUBBOARD (AMRAP – Reps) 4 x AMRAP 3: 21 Ab Mat Situps 15 Box Jump Overs (24/20) 9 Power Cleans (135/95) Max Toes to Bar in remaining time *rest 3:00 between AMRAPs Accessory (Checkmark) Tabata 8 sets (4:00) 20 seconds Superman Hold 10-second rest Tabata 8 sets (4:00) 20...Read More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 8:00 Flow 2 rounds :30 Easy Machine 5 Air Squats 5 Hand Release Push-Ups 5 Scap Pull Ups -Into- 2 rounds :30 moderate Machine 8 Russian Kettlebell Swings (light) 4 Burpees (Add in other options for movements if needed) Workout...Read More