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 games.CrossFit.com 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 Alternating Reverse Lunge
30 Second Down Dog
30 Second Active Spiderman
30 Second Active Samson
15 Second Alternating Quad Stretch
15 Second Knuckle Draggers
30 Second Down Dog to Push-Ups
30 Second Plank Hold
Cue chest to the ground.
5 Double Dumbell Sumo Deadlifts
Cue hips back to hips extended,
5 Single DB Snatch Each Side
Cue hips opening to accellerate dumbbell.
5 Double DB Burpee Sumo Deadlifts
Cue chest to make contaressct between dumbbells.
3 Double Dumbbell Devils Press
Cue full extension at the top with elbows, knees, and hips.
10 Abmat Sit-Ups
Cue butts on the ground during the entire movements. We need to actively pull our ribcate away from our hips in order to reach full range of motion for the movement.
DUMBBELL FRONT RACK LUNGE
6 Alternating Lunges
Feet on train tracks, not on tight rope.
6 Single DB Goblet Lunges
Cue drive off back foot to drive forward.
6 Front Rack Walking Lunges
Cue ahtletes to pass through full extionsion at the top of each rep.
10-8-6-4-2 Devil’s Press
50′ Dumbbell Front Rack Lunge