American Fit Co Northwest – CrossFit MACHINE GUN KELLY (AMRAP – Reps) 4 Rounds: 1:00 Calorie Run 1:00 Dumbbell Snatch (50/35) 1:00 Hand Release Pushups 1:00 Calorie Ski 1:00 RestRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 4 Rounds: 1:00 Calorie Run 1:00 DB Snatch 1:00 Pushup 1:00 Calorie Ski 1:00 Rest 7×3 Back SquatsRead More

American Fit Co Northwest – CrossFit Metcon (No Measure) 20 Sets: :20 Standing Bike :40 Seated Bike 4 Sets: 1 Weighted Pullup 10 Bent Rows 15 DB CurlsRead More

American Fit Co Northwest – CrossFit Metcon (Weight) Every 2:00 x 5 Sets: 3 Sumo Deadlifts 2 Sumo Deadlifts. and Shrug 1 Sumo Deadlift High Pull ARC REACTOR (Time) 50 Deadlifts (95/65) 50 Sumo Deadlift High Pulls (95/65) *EMOM 5 Toes to BarRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 20 Sets: :20 Standing Bike :40 Seated Bike 4 Sets: 5 Pullups 10 Bent Rows 15 DB CurlsRead More

American Fit Co Northwest – CrossFit SHOULDERING THE WEIGHT (Weight) Every 4:00 x 5 Rounds 40 Air Squats 4 Shoulder Press (Heavy)Read More

American Fit Co Northwest – CrossFit THE FOOT BOOK (AMRAP – Reps) AMRAP 15: 50m Double Kettlebell Front Rack Carry (53/35) 10 Burpees to 12″ Target Metcon (No Measure) 4×15 GHD SitupsRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 50m Double KB Carry 6 Burpees 200m Travel Every 4:00 x 5 Rounds 20 Air Squats 4 Shoulder PressRead More

American Fit Co Northwest – CrossFit WYK (Time) 5 Rounds: (w/ partner) 5 Squat Cleans 5 Rope Climbs 400m Run w/ 45# PlateRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 4 Rounds: :20 Machine :40 Rest :30 Machine :30 Rest :40 Machine :20 Rest 1:00 Machine 1:00 Rest 21-15-9 DB Strict Press Ring Dips PushupsRead More