American Fit Co Northwest – CrossFit OVER THE RIVER and THROUGH THE WOODS (Time) 4 Rounds: 800m Run 75 Double UndersRead More

American Fit Co Northwest – CrossFit TEAMWORK REWORK (Checkmark) With a Partner AMRAP 12: 3-6-9-12-15… Toes to Bar Double KB Lunge Steps (53/35) Rest 3:00 AMRAP 12: 3-6-9-12-15…. Calorie Machine Burpees Over RowerRead More

American Fit Co Northwest – CrossFit Deadlift (5×3 building to a heavy triple) CREED (8 Rounds for time) Every 2:00 x 8 Rounds: 5 Deadlifts (275/185) 10 Wallballs (11’/10′)Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) With Partner: 200m Farmer’s Carry 50 Calorie Machine 100 Jump Rope 50 Ab Mat Situps 100 Jump Rope 50 Dumbbell Push Press 100 Jump Rope 50 Calorie Machine 200m Farmer’s Carry Metcon (No Measure) Deadlift 7×5 200m walk b/t each setRead More

American Fit Co Northwest – CrossFit FERN ARABLE (Checkmark) With a Partner 200m Farmer’s Carry 80 Calorie Machine 160 Double Unders 80 Ab Mat Situps 160 Double Unders 80 Dumbbell Push Press 160 Double Unders 80 Calorie Machine 200m Farmer’s CarryRead More

American Fit Co Northwest – CrossFit ELEVATOR (Time) 15 Box Jumps (30″) 400m Run 20 Box Jumps (24″) 400m Run 25 Box Jumps (20″) 400m Run Metcon (No Measure) TABATA 8 Rounds: (:20 on / :10 off) Hollow HoldsRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 15 Box Step Ups 2:00 Row 20 Box Step Ups 2:00 Row 25 Box Step Ups 2:00 Row 30 Box Step Ups 2:00 Row Metcon (No Measure) Back Squat 7×5 200m walk b/t each setRead More

American Fit Co Northwest – CrossFit Metcon (Weight) 7 Sets: 3 Push Jerks + 1 Split Jerk CLIFF HANGER (Time) Max Effort Bar HangRead More

American Fit Co Northwest – CrossFit SURVIVE THE STORM (Checkmark) EMOM 18: Min 1: 5 Power Cleans (155/105) Min 2: 12/9 Calorie Echo Bike Min 3: Strict CindyRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 10 Calorie Bike 5 Pullups 10 Pushups 15 Air Squats Metcon (No Measure) Dumbbell Bench 7×5 200m walk b/t each setRead More