American Fit Co Northwest – Long Haulers Metcon (No Measure) Every 5:00 x 5 Rounds: 40 Plate Hops 10 Pullups 10 Push Press 50′ Lunges 7×3 Back SquatsRead more

American Fit Co Northwest – CrossFit 5-4-5 (5 Rounds for time) Every 5:00 x 5 Rounds: 50 Double Unders 10 Kipping Pullups 10 Dumbbell Push Jerks (50/35) 50′ Double DB Lunge (50/35)Read more

American Fit Co Northwest – CrossFit Badger (Time) 3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters 95 lb/65 lbIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereWith a partnerRead more

American Fit Co Northwest – Long Haulers Metcon (No Measure) 4 Rounds: 1:00 Calorie Run 1:00 DB Snatch 1:00 Pushup 1:00 Calorie Ski 1:00 Rest 7×3 Back SquatsRead more

American Fit Co Northwest – CrossFit MACHINE GUN KELLY (AMRAP – Reps) 4 Rounds: 1:00 Calorie Run 1:00 Dumbbell Snatch (50/35) 1:00 Hand Release Pushups 1:00 Calorie Ski 1:00 RestRead more