CrossFit – Wed, Feb 1


CrossFit – Wed, Feb 1


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 Down Dog

30 Second Active Samson

30 Second Active Spiderman

15 Second Knuckle Draggers

15 Second Trunk Twists

15 Second Jumping Jacks

30 Second Plank Shoulder Taps


15 Seconds Good Mornings

15 Seconds Back Squats

15 Seconds Elbow Rotations

15 Seconds Press and Reach

15 Seconds Stiff Legged Deadlift

15 Seconds Front Squat



15 Second Handstand Hold

Cue athlets to press through the floor and squeez glutes to brace.

5 Pike Push-Ups

Cue head to move forward to create a slight triangle with the three points of contact (head and hands).

2 Handstand Negatives

Cue full control to the floor.

2-3 Strict Handstand Push-Ups

Cue full control to the floor and creating the triangle on the ground.

4-5 Kipping Handstand Push-Ups

The athlets should never lose control of the rep and be falling to the floor. The athlete ahould be able to stop the rep at any moment. That is the control we are striving for.


**Low Ring Transitions

Use the low rings to help teach the athletes the feel of continuously pressing down on the rings through the transition. This will also help warm-up the upper body for pulling.

10 Scap Pull-Ups

Cue ears in front of biceps.

10 Ring Swings

Cue slight pull back on the rings in the hollow position.

2-3 Swings to Bottom Dip

Cue athletes to press down on the rings and shoot head through fast on transition.

2-3 Ring Muscle-Ups

Cue full lockout of the dip with the shoulders above the rings.


2 High Hang Cleans + 2 Above Knee Cleans + 2 Cleans from Mid-Shin + 2 Push Jerks

Have athlets add a light weight, and repeat.

2-3 Rounds Building to Workout Weight

3 Handstand Push-Ups

1-2 Muscle-Ups

1 Round of Macho Man

BANE (Time)

40 Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man (135/95)


40 Dumbbell Push Press (50’s/35’s)
20 Burpee Pull-Ups
10 Rounds of Macho Man (135/95)

3 Power Cleans

3 Front Squats

3 Push Jerks