American Fitness Co – CrossFit DEL (Time) For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound medicine ball Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 pound medicine ball 25 Chest-to-bar pull-ups Run 400 meters with a 20 pound medicine ball 25 Burpees U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.Read more

American Fitness Co – CrossFit Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Air Bike 2:00–5:00 2 Rounds 10 Air Squats 10 Sit Ups 3 reps 3-way Lunge Matrix (each) 5:00–7:00 2 Rounds 5 Wall Balls 5 GHDs (parallel) 20-second Air Calorie Bike (moderate pace) Workout Prep: 1 Round 5 Wall Balls 5 GHD Sit Ups or V-Ups 5/4 Calorie Air Bike • Confirm movement standards. Workout I Have People Skills! (AMRAP – Rounds and Reps) FREEDOM (RX): 30:00 AMRAP 30 Wall Balls (20/14) 30 GHDs or V-Ups 30/24 Calorie Air Bike (Score is Rounds + Reps) (KG conv: 9/6) INDEPENDENCE (Intermediate): 30:00 AMRAP 20 Wall Balls (20/14) 20 GHDs or V-Ups 25/20 Calorie Air Bike (Score is Rounds + Reps) (KG conv: 9/6) LIBERTY (Beginner): 30:00 AMRAP 20 Wall Balls (light) 20 Sit Ups 20/16 Calorie Air Bike (Score is Rounds + Reps) Optional GOWOD Activation (Checkmark)...Read more

American Fitness Co – CrossFit I Love Kung Fu! (Time) TEAMS OF 2 FOR TIME 1 Mile Run (switch every 200m) 150 Russian Kettlebell Swings (70/53) 150 Push Ups 150 Kettlebell Goblet Lunges (70/53) 2000m Row (switch every 200m) (Score is Time) Swings, Push Ups, Lunges complete in order. Break up as needed between partners. Accessory (Checkmark) 2 sets 12 Dumbbell Calf Raise 30 Alternating Single Leg V-Ups 100ft Single Arm Suitcase Carry (each side) Alternating Leg V-Up Single Dumbbell Suitcase CarryRead more

Don’t Train Just to Live Longer. Train to Live Better. Ask someone why they exercise and you’ll hear a lot of different answers. “I want to lose weight.” “I want more energy.” “I want to get stronger.” Those are all great goals. But at CrossFit AFCO, we like to ask a different question: What do you want your life to look like in 20 years? Do you want to hike mountains on vacation? Play basketball with your grandkids? Carry your own luggage through the airport? Get off the floor without needing someone to help? Those moments aren’t determined by how much you weigh. They’re determined by how capable you are. That’s why we believe strength training is one of the best investments you can make in your future. Strength Gives You Freedom Our motto at AFCO is Fit to be Free. To us, fitness isn’t about six-pack abs or posting...Read more

American Fitness Co – CrossFit 3-Position Power Snatch (Weightlifting Variable Reps & Sets) High Hang Power Snatch + Hang Power Snatch + Power Snatch EVERY 2:00 (5 SETS*) 3-Position Power Snatch (1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch) *Complete each set unbroken. Start light-mod and build. (Score is Weight) Metcon (Time) EVERY 3:00 (5 SETS) 3 Power Snatch (135/95) 9 Bar Facing Burpees 15 Toes to Bar (Score is Slowest Time)Read more