American Fitness Co – CrossFit 1LT DEREK HINES (Time) Buy-In with a Buddy: 50 Push-Ups 50 Sit-Ups 50 Air Squats Then, EMOM for 24 minutes of: 100 meter Shuttle Run (50 meters out, 50 meters back) Plank Hold Switch each round Cash-Out with a Buddy: 50 Air Squats 50 Sit-Ups 50 Push-UpsRead more

American Fitness Co – CrossFit CARSE (Time) 21-18-15-12-9-6-3 Squat Cleans (95/65) Double Unders x2 Deadlifts (185/125) Box Jumps (24/20) *50m Bear Crawl to start each round U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.Read more

Why Strength Training Won’t Make You Bigger—It Will Make You BetterIf you’ve ever thought about starting strength training, there’s a good chance you’ve had this thought: “I don’t want to get bulky.” It’s one of the most common concerns we hear from people walking through the doors at CrossFit AFCO—especially women and adults who have never lifted weights before. The good news? You don’t accidentally become bulky from lifting weights. In fact, strength training is one of the best ways to build a lean, healthy, capable body that supports you for years to come. Let’s separate fact from fiction. Where Did the “Bulky” Myth Come From? When most people picture lifting weights, they imagine professional bodybuilders with enormous muscles. But here’s what you don’t see: Those physiques are the result of years of highly specialized training, strict nutrition, exceptional genetics, and often training multiple hours every day. That isn’t what...Read more

American Fitness Co – CrossFit OTIS (AMRAP – Reps) AMRAP 15: 1, 2, 3, 4, 5, 6, 7…. Back Squats @ 1.25 BW Strict Press @ .75 BW Deadlifts @ 1.5 BWU.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona. Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses. He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.Read more

American Fitness Co – CrossFit ERIN+ (Time) 5 Rounds: 15 Dumbbell Split Cleans (50/35) 21 Pullups Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.Read more