WOD

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 200m Run 0:45 Single Unders 0:30 Moderate/Fast Cardio (Bike or Row) 1) 0:30/side Hamstring Floss 2)... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00): 10 Squat Mornings 100m Jog 8 Russian Swings 100m Jog 1) 10 Prayer Squats (3s... Read More

American Fit Co Northwest – CrossFit Happy Memorial Day! Gym is CLOSED

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Run/ 250m Bike 0:20 High Knees in place 0:20 Butt Kicks in place 10 Quick... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00 cap): 10 KB Goblet Mornings 5/side Single Arm Russian Swings 3/side Single Arm Shoulder Press... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 Cardio: Rowling: w/ partner try to row to 100m exactly go over – burpees go under –... Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 2:00 Moderate Bike or Row 10 Prayer Squats (3s hold) 15 Jumping Jacks 5/side Squat +... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 15 Jumping Jacks 5/5 Box Step Ups 10 Russian Swings 4 Down Dog / Up Dog... Read More