American Fit Co Northwest – CrossFit Power Snatch (Every 2:00 x 4 Rounds: 3 “Touch and Go”) AMANDA HAS THE POWER (Time) 9-7-5 Ring Muscle Ups Power Snatches (135/95)Read more

American Fit Co Northwest – CrossFit BIKE TO WORK (Checkmark) 7 Rounds Each: (Teams of 4) 25/20 Calorie Bike AFTER EACH SET: Max Strict Pullups Max Dumbbell Bench PressRead more

American Fit Co Northwest – CrossFit OPERATION RED WINGS (Time) 1200m Run (together) -then- 16 Alternating Rounds: 8 Toes to Bar 8 Burpee Box Jump Overs -then- 47 Goblet Squats (70/53)(split as needed)Read more

American Fit Co Northwest – CrossFit 1776 (Time) 3 Person team: Complete all reps in any order. 1.Pullups 2. Crossovers 3. DB Squats 4. Ab Mat Situps 5. DB Lunges 6. DB Deadlift 7. Double Unders 8. Push Ups 9. DB Clean 10. DB Push Jerk 11. Cals on Machine “your choice” 12: Burpees Rx 50/35, 24″/20″Read more

American Fit Co Northwest – Long Haulers Metcon (No Measure) 7 Rounds: 20 Calorie Bike Max Dumbbell Bench Max Strict Pullups Metcon (No Measure) Med Ball Tosses 3 Right 3 Left 3 Chest Pass 3 OverheadRead more