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

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