WOD

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 4 Rounds For Time: 1,000 Meter Bike 30 Second L-Sit 50′ Kettlebell Front Rack... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 11:00] POSTERIOR CHAIN ACTIVATION 0:30 Glute Bridges 0:30 Plank Hold... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 0:30 Jumping Jacks 0:30 Pedal Out in Downdog 0:30... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [5:00-10:00] Mobilize/Activate/Get Hot P1. 30-second Bike P2. Active Samson (switch) P1. 45-second Bike... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Get Hot 30 Jumping Jacks 20 Lunge Steps In-Place 10 Squats 5 Burpees Mobilize 1:00... Read More

Monday reminder to control the things you can and let go of what you can’t. The Five Things that are Always in your Control: 1.... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Mobilize/Activate/Get Hot (7:00) 1:00 Row :30 Down Dog :30 Up Dog 1:00 Row :30 Inch... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [4:00-8:00] Mobilize/Activate :10 Hang on Pull-Up bar + 5 Scap Pull-Ups :30 Down... Read More