CrossFit – Fri, Aug 18


CrossFit – Fri, Aug 18

American Fit Co Northwest – CrossFit


2 Rounds:

200m Run

10-8-6-4-2 Air Squats

5-4-3-2-1 Push Ups

You will do all reps of both body weight movements each round

Barbell Prep, coach demo and lead 5-7 reps:

1) Front Squat

2) Back Squat

[3:00 to put weight on bar and do a couple of reps of each following demo]


800 meter Run
50 Back Squats (135/95 lb)
50 Bench Press (135/95 lb)
800 meter Run
35 Back Squat (135/95 lb)
35 Bench Press (135/95 lb)
800 meter Run
20 Back Squat (135/95 lb)
20 Bench Press (135/95 lb)
800 meter Run
1 Muscle-Up
U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, OR, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, CA, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan.

He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.