Don’t Train Just to Live Longer. Train to Live Better. Ask someone why they exercise and you’ll hear a lot of different answers. “I want to lose weight.” “I want more energy.” “I want to get stronger.” Those are all great goals. But at CrossFit AFCO, we like to ask a different question: What do you want your life to look like in 20 years? Do you want to hike mountains on vacation? Play basketball with your grandkids? Carry your own luggage through the airport? Get off the floor without needing someone to help? Those moments aren’t determined by how much you weigh. They’re determined by how capable you are. That’s why we believe strength training is one of the best investments you can make in your future. Strength Gives You Freedom Our motto at AFCO is Fit to be Free. To us, fitness isn’t about six-pack abs or posting...Read more

American Fitness Co – CrossFit 3-Position Power Snatch (Weightlifting Variable Reps & Sets) High Hang Power Snatch + Hang Power Snatch + Power Snatch EVERY 2:00 (5 SETS*) 3-Position Power Snatch (1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch) *Complete each set unbroken. Start light-mod and build. (Score is Weight) Metcon (Time) EVERY 3:00 (5 SETS) 3 Power Snatch (135/95) 9 Bar Facing Burpees 15 Toes to Bar (Score is Slowest Time)Read more

American Fitness Co – CrossFit Gymnastics (Skill Development) (Checkmark) 10:00 PRACTICE / SKILL DEVELOPMENT Advanced: EMOM 10: Odd: Crossover Doubles Even: 1 Pirouette Handstand Hold I ntermediate: Odd: :20 Double Unders/:10 Rest x2 Even: Handstand Hold on Wall Beginner: Odd: 1 0 Penguin Taps + 5 Single and 1 Double Under Even: PLank SHoulder Taps Metcon (Time) With a Partner: 800m Run/1600m Bike 150 Single Unders 600m Run/1200m Bike 100 Crossovers 400m Run/800m Bike 50 Double Unders 200m Run/400m BikeRead more

American Fitness Co – CrossFit Squat Clean + Front Squat 10:00 EMOM MIN 1 – 1 Squat Clean + 1 Front Squat (building) MIN 2 – :30 Row (moderate) (Score is Weight) Metcon (Time) 10-8-6-4-2 Front Squats (185/125) 500m/450m Row after every set * Barbell comes from the floorRead more

American Fitness Co – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 18 Box Jump Over (24/20) 12 Pull Ups 6 Strict Handstand Push Ups Accessory (Checkmark) 3 sets 25 KB Side Bends (each side) 45 sec Side Plank (each side) Kettlebell Side Bends Side PlankRead more