American Fit Co Northwest – CrossFit 100 GRAND BAR (Checkmark) AMRAP 30: 100 Calorie Bike 100 Box Jump Overs 1000m RunRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 20 Calorie Bike 20 Box Step Ups 200m Sandbag Carry 10-8-6-4-2 PullupsRead More

American Fit Co Northwest – CrossFit Shoulder Press (3-3-3-3-3) Push Press (2-2-2-2-2) Push Jerk (1-1-1-1-1)Read More

American Fit Co Northwest – CrossFit Overhead Squat (15:00 to Build to a 1RM) LOVE IT OR LIST IT (Time) 3 Rounds: 20 Chest to Bar Pullups 10 Overhead Squats (155/105)Read More

American Fit Co Northwest – CrossFit The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead More

American Fit Co Northwest – Long Haulers The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Bench Press (10-8-6-4-2)Read More

American Fit Co Northwest – CrossFit STEP BROTHERS (Time) Alternate Rounds with Partner: 10 Rounds 12 Box Step Ups 6 Ring DIps 10 Rounds: 12 Box Step Ups 3 Wall WalksRead More

American Fit Co Northwest – CrossFit KYLE WILSON (AMRAP – Rounds and Reps) AMRAP 24: 4 Bench Press (225/155) 12 Pullups 16 Calorie Assault Bike 5 Burpees This workout is dedicated to Firefighter Kyle Wilson who died in the line of duty while helping occupants flee a house fire on April 16, 2007. He was...Read More

American Fit Co Northwest – Long Haulers KYLE WILSON (AMRAP – Rounds and Reps) AMRAP 24: 4 Bench Press (225/155) 12 Pullups 16 Calorie Assault Bike 5 Burpees This workout is dedicated to Firefighter Kyle Wilson who died in the line of duty while helping occupants flee a house fire on April 16, 2007. He...Read More

American Fit Co Northwest – CrossFit RUNNING TO THE KITCHEN (Checkmark) AMRAP 25: 10-20-30-40-50…. Ab Mat Situps 100-200-300-400-500m Run 100m Farmer’s Carry after each setRead More