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

American Fitness Co – CrossFit Garbo (AMRAP) (AMRAP – Rounds and Reps) On a 21-minute clock: 400-meter run Then, as many rounds and reps as possible of: 10 hand-release push-ups 4 strict pull-ups 20 kettlebell swings 4 single-arm kettlebell snatches ( athlete’s choice of arm ) 10 kettlebell goblet squats ♀ 35-lb kettlebell ♂ 53-lb kettlebellIn honor of Supervisory Special Agent Michael “Mike” Garbo, who died Oct. 4, 2021, while serving with the United States Drug Enforcement Agency (DEA).Read more

American Fitness Co – CrossFit Tommy V (Time) For Time 21 Thrusters (115/75 lb) 12 Rope Climbs (15 ft) 15 Thrusters (115/75 lb) 9 Rope Climbs (15 ft) 9 Thrusters (115/75 lb) 6 Rope Climbs (15 ft)In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008To learn more about Tommy V click hereRead more

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