CrossFit – Fri, Feb 3


CrossFit – Fri, Feb 3


Hello AFCO Crew!!


The CrossFit open is just around the corner, and we are so excited to kickoff our third annual intramural open with a 90’s theme! Stay tuned for exciting challenges that are dedicated to the 90’s throughout the three weeks! We are getting together a shirt order and wanted to get them ordered ASAP so we have them by Friday the 17th! If you are interested in a 2023 Open shirt we are placing an order by FRIDAY FEBRUARY 3RD!!! If you would like a shirt I need your shirt size, you can either email me directly or there is a signup sheet in the gym. These are unisex shirts (just like all other AFCO shirts we have done). If you order a shirt I will go ahead and charge your card on file, unless you tell me otherwise. Cost will be $25 for the shirts!


Don’t forget to officially sign op for the Open on There are many reasons why you are encouraged to sign up


#1: you get to track your progress for years to come. Not only do you receive a percentile that you fall into worldwide, you can retest workouts anytime you’d like and compare your scores to see progress.


#2: there is a scaled and RX division. No need to be afraid of not being able to RX the workouts because there are scaled option as well as similar workouts for different age groups.


#3: you all are apart of a CrossFit affiliate because you believe in their methodology and the health results you receive from it, so why not support the company! It’s only a $20 sign up fee.


#4: there is something so special about the CrossFit community. The open allows you to get out of the walls of your affiliate and joint everyone in the world in the same workout.

American Fit Co Northwest – CrossFit


30 Second Standing Calf Raises

20 Second Bunny Hops

30 Second Down Dog

30 Second Plank

30 Second Single Unders

30 Second Inchworm to Push-Ups

30 Second Double Unders


20 Second Plank Shoulder Taps

Cue hands pressing through the floor.

1 Wall Walk with 15 Second Hold

Cue glutes squeezed to keep stable midline.

1 Wall Walk

Cue the way up should use one more hand step than the way down.


15 Second Bunny Hops

Cue relaxed upper body and arms during this.

15 Seconds Single Unders

Cue relaxed grip and face during. Don’t clench.

15 Seconds Double Unders

Cue easy breathing and relaxed grip to allow wrists to do the work, not shoulders.

1 Wall Walk + 10 Second Hold

15 Double Unders


1 Walk Walk

10 Double Unders


Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Accessory Work

3 Rounds:

10 1 1/2 Reps of DB Bench

10 Pushups

10 Skull Crushers

10 DB French Press