CrossFit – Tue, Jan 31


CrossFit – Tue, Jan 31


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 Jumping Jacks

15 Second Knuckle Draggers

15 Second Alternating Quad Stretch

30 Second Active Samson

30 Second Active Spiderman

1:00 Bottom Squat Hold

30 Second Slow Squat to Stand

30 Second Inch Worms


5 Snatch Grip Deadlifts

5 Snatch Grip Upright Rows

5 High Hang Muscle Snatch

5 Behind the Neck Press

5 Overhead Squat


Cue athletes to finish at triple extension with a shrug down to the bar.


Cue athletes to finish with a shrug down to the bar, and pulling elbows up and back. The bar will finish near the sternum.


Cue athletes to keep knuckles down throughout the pulls. This will allow them to have more control over the bar, and keep the bar close.


Snatch (Snatch Complex
1 Snatch Pull + 1 Snatch High Pull + 1 Squat Snatch

Build to a Heavy)



Squat Snatches (95/65)
Chest to Bar Pull-ups