American Fit Co Northwest – CrossFit Strict Pull ups (3×3 As Slow As Possible) NOBULL 2.0 (Time) 4-8-12-16-20-24 Dumbbell Snatches (50/35) 2-4-6-8-10-12 Burpees Over DumbbellRead more

American Fit Co Northwest – CrossFit Clean and Jerk (5×1 Building to a 1RM) Deadlift (5×3 *same weight across all sets *double overhand grip *no belts)Read more

American Fit Co Northwest – CrossFit Shoulder Press (10:00 to build to a heavy 3) UNICYCLE (Time) 5 Rounds: 50 Double Unders 10 Thrusters (135/95)Read more

American Fit Co Northwest – CrossFit ESCAPE FROM ROSECLIFF ISLAND (4 Rounds for calories) Every 2:00 x 4 Rounds: 6 Box Jumps (30″/24″) 12 Pushups Max Calorie Row Rest 2:00Read more

American Fit Co Northwest – CrossFit DOUBLE DUTCH (Time) 10 Rounds: (alternate with partner) 40 Double Under 20 Toes to Bar Good Mornings (50 Good Mornings)Read more