American Fit Co Northwest – CrossFit SCHEDULE CHANGE (No Measure) 8am-9am: WORKOUT AMRAP 25: 10-10-10-10 Sandbag Squats Down and Back Sandbag Carry 5-5-5-5 Burpee Over Sandbag 1 Lap Run 9am-10am: Yoga with Blossom by Blooming Life (Bring you own yoga mat)Read more

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 100′ Farmer’s Carry 20 Box Step Ups 100′ Sandbag Carry 400m Row Metcon (No Measure) AMRAP 20: 300m Walk Max Dumbbell Bench PressRead more

American Fit Co Northwest – CrossFit EIGHT MEN OUT (Time) 5 Rounds: 8 Handstand Pushups 8 Alternating Front Rack Lunges (115/75) 8 Push Press (115/75) 400m RunRead more

American Fit Co Northwest – CrossFit MANUAL LABOR (AMRAP – Reps) AMRAP 25: 100′ Farmer’s Carry 10 Burpee Box Jump Overs (24″/20″) 100′ Sandbag Carry 600m RowRead more

American Fit Co Northwest – Long Haulers THE WIND UP CHALLENGE (Time) 4000m BikeErg into Max set of unbroken back squats. Each successful back squat repetition completed deducts 10 seconds off your 4000m bike time. Rest 2:00 after 4k is completed Men: Back Squat Load – RX : 150% Bodyweight, rounded to the nearest 5 LB (2.5 KG) increment – Scaled : 100% of body weight, rounded to the nearest 5 LB (2.5 KG) increment Women: Back Squat Load – RX : 100% of bodyweight, rounded to the nearest 5 LB (2.5 KG) increment – Scaled : 75% of bodyweight, rounded to the nearest 5 LB (2.5 KG) increment Goblet Squat (7×3 Goblet Squats (tempo))Read more