CrossFit – Thu, Feb 2


CrossFit – Thu, Feb 2


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 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


5 Burpees

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.


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.

Recovery Flow

5 Rounds:

10-8-6-4-2 Devil’s Press

1000-800-600-400-200m Bike

30 Sit-ups

50′ Dumbbell Front Rack Lunge

Dumbbells: (35’s/25’s)