American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 5,10,15,20 Wallballs 10,20,30,40 Jump Rope 5,10,15,20 Calorie Bike Med Ball Tosses (same as classes)Read More

American Fit Co Northwest – CrossFit VIRGINIA CREEPER (AMRAP – Rounds and Reps) AMRAP 7: 5, 10, 15, 20 Wallballs 15, 30, 45, 60 Double Unders Metcon (No Measure) Med Ball Tosses 3 for Height 3 (right) 3 (left) 3 Chest Pass 3 OverheadRead More

American Fit Co Northwest – CrossFit 20 QUESTIONS (AMRAP – Rounds and Reps) AMRAP 20: (with Partner) 30 Front Rack Lunges (95/65) 20 Push Press (95/65) 10 Bar Muscle UpsRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 7 Rounds: 3 Forward Rolls/Candle Sticks/Scales 5 – :30′ Shoulder taps/Plank/Bear Crawl 7 Knee Raises 9 Box Step Ups 4 Rounds: 3:00 Bike/Row 3:00 WalkRead More

American Fit Co Northwest – CrossFit Adrian (Time) 7 Rounds For Time 3 Forward Rolls 5 Wall Climbs 7 Toes-to-Bar 9 Box Jumps (30/24 in)In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007To learn more about Adrian click hereRead More

American Fit Co Northwest – CrossFit DIVVY (Checkmark) Teams of 2: 6 Rounds: 3:00 Row/Bike 3:00 WalkRead More

American Fit Co Northwest – CrossFit PULLOUT COUCH (Time) 18-15-12-9-6-3 Pullups Burpees to Target Weighted Pull-ups (Build to a 1RM)Read More

American Fit Co Northwest – CrossFit Bench Press (5×10 *Building) Snatch (PVC Technique Work) Double-Unders (Tabata Double Unders :20 on / :10 off for 8 Rounds)Read More

American Fit Co Northwest – CrossFit Deadlift (Build to a Heavy Set of 5) DAVY JONES LOCKER (AMRAP – Rounds and Reps) AMRAP 10: 15 Calorie Row 10 Deadlifts (185/125)Read More

American Fit Co Northwest – CrossFit FARMHAND (Checkmark) AMRAP 30: 2000m Bike 200m Famer’s Carry 20 DB Bench DB’s: 70/50Read More