American Fit Co Northwest – CrossFit Muscle-ups (EMOM 10: 3 Ring Muscle Ups) DOUBLE DEUCE (Time) 100 Double Unders 50 Dumbbell Snatches (50/35) 100 Double UndersRead more

American Fit Co Northwest – CrossFit 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) incrementRead more

American Fit Co Northwest – CrossFit CLOSED (AMRAP – Reps) GYM CLOSED! Happy Memorial Day!Read more

American Fit Co Northwest – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead more

American Fit Co Northwest – Long Haulers Metcon (No Measure) Long Hauler Murph 800m Travel 10 Rounds: 5 Ring Rows 10 Pushups 15 Air Squats 800m TravelRead more