American Fit Co Northwest – CrossFit CALORIC SURPLUS (Checkmark) 20 Dumbbell Bench 40 Calorie Machine 80 Air Squats 30 Dumbbell Bench 40 Calorie Machine 60 Air Squats 40 Dumbbell Bench 40 Calorie Machine 40 Air SquatsRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 3 Rounds: 20 DB Bench 30 Air Squats 40 Calorie Bike 7×3 Bench PressRead More

American Fit Co Northwest – CrossFit Deadlift (3, 3, 3, 3, 3) Metcon (No Measure) 800m Sled DragRead More

American Fit Co Northwest – CrossFit THE PROPOSAL (10 Rounds for reps) Every 1:00 x 10 Rounds: 5 Back Squats (225/155) Max Ring Dips Rest 1:00Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) Every 5:00 x 5 Rounds: 40 Plate Hops 10 Pullups 10 Push Press 50′ Lunges 7×3 Back SquatsRead More

American Fit Co Northwest – CrossFit 5-4-5 (5 Rounds for time) Every 5:00 x 5 Rounds: 50 Double Unders 10 Kipping Pullups 10 Dumbbell Push Jerks (50/35) 50′ Double DB Lunge (50/35)Read More

American Fit Co Northwest – CrossFit Badger (Time) 3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters 95 lb/65 lbIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereWith a partnerRead More

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