American Fit Co Northwest – CrossFit Recovery Workout (Checkmark) Easy Zone 2 2-3-4 minutes of each: Run Row Bike Movement & Mobility 2 Rounds of: 10 Cat-Cow 10 World’s Greatest Stretch (5/side) 10 PVC Pass Throughs Accumulate 1-2 min Dead Hang from pull-up bar Cat Cow World’s Greatest StretchRead More

American Fit Co Northwest – CrossFit ROPED (Time) 180 Double Unders 90/70 Calorie Row 45 Bench Press (135/95) Accessory (Checkmark) 10-9-8-7-6-5-4-3-2-1 Double Dumbbell Bent Over Row (RPE 6-7) Dumbbell Bench Press (RPE 6-7) *Not a workout, don’t sprint through this. Double Dumbbell Bent Over Row Dumbbell Bench PressRead More

American Fit Co Northwest – CrossFit DOOR DASHER (Time) 75-50-25 Wallballs Ab Mat Situps 75/60/45-50/40/30-25/20/15 Calorie Bike Front Squat (5×3 70-75% *on the 2:30) Optional Post WorkoutRead More

American Fit Co Northwest – CrossFit TIME AFTER TIME (AMRAP – Reps) Every 4:00 x 5 Rounds: Run 400m AMRAP: 10 Pullups 20 Pushups 30 Air Squats Accessory (Checkmark) 3 sets 30 Banded Bicep Curls 30 Banded Tricep Pull Downs -rest 1:00 between sets- Banded Bicep Curls Banded Tricep Pull DownsRead More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 Alternating Stations 0:00-2:00 Light Machine Work 2:00–4:00 → 100ft Light Farmer Carry 4:00–6:00 → 10 Plank Shoulder Taps 10 Alternating Lunges 3 Inchworms -6:00–8:00 → 50ft Farmer Carry (slightly heavier) 5 Hand Release Push-Ups 10 second Handstand Hold Workout...Read More

American Fit Co Northwest – CrossFit Metcon (Time) RX: Teams of 2 800m Run (Together) 30 Bar Muscle Ups/Burpee Pullups 800m Run (Together) 6 0 Front Squats (155/105) 800m Run (Together) 30 Bar Muscle Ups/Burpee Pullups 800m Run (Together)Read More

American Fit Co Northwest – CrossFit NIKKI (Weight) AMRAP 20: 200m Run 1 Power Clean (heavy) Accessory Work (Checkmark) 3 sets: 25 Kettlebell Side Bends (each side) 30 V-Ups -rest 1:00-1:30 between sets- Kettlebell Side Bends V-UpsRead More

American Fit Co Northwest – CrossFit Accessory Work (Checkmark) 3 sets 12 Heel Elevated Goblet Squat 15 second Banded Glute Bridge Hold -rest 1:00 between sets- Heel Elevated Goblet Squats Banded Glute Bridge Hold CARRY THE BOATS (Checkmark) Partner 1: 200m Sled Drag Partner 2: 20/15 Calorie Row 100′ Farmers CarryRead More

American Fit Co Northwest – CrossFit Gymnastics (Rope Climb) (Checkmark) All levels: Seated on Box Foot Lock Drill; 5 Foot Locks Seated on Box Foot Lock to Stand – with straight arms; 5 locks + stand Standing Foot Lock to Stand; 5 locks + stand + reach Crossover Warmup Singles Single + 1 Cross Single...Read More

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Every 2:00 x 5 sets 3 Back Squats @ 72–75% OR RPE 7-8 R.A.D® Acid Athletics ’26 (Time) 10 25′ Shuttle Runs 50 Wall Ball (20/14#) (10’/9’) 10 25′ Shuttle Runs 50/40 Calorie SkiRead More