American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: Island Jog 5 Inch Worms 15 Jumping Jacks 5 Pitcher Catcher Stretch Barbell Prep: 1) 10 Romanian Deadlfits 2) 10 High Hang Muscle Cleans 3) 10 Front Squats 4) 10 Hang Power Cleans Squat Clean (EMOM 20: 1 Squat Clean) FLAT FEET (Time) 21-15-9 Toes to Bar 30 Double Unders 21-15-9 Squat Cleans (95/65) 30 Double UndersRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 15 Jumping Jacks 5 Burpees 5 Cherry Pickers 5 Hollow Body Rocks 3 Rounds, 10 reps each: 1) Overhead Banded Pull Aparts 2) Scap pull Ups 3) Chest Height Banded Pull Aparts Bench Press (4-4-4-3-2 *10 Dumbbell Pushups after each set) Weighted Pull-ups (4-4-4-3-2 *10 Ring Rows after each set) RING POP (Time) 30 Chest to Bar Pullups 20 Ring Pushups -rest 2:00- 20 Chest to Bar Pullups 30 Ring PushupsRead more

American Fit Co Northwest – CrossFit Happy Labor Day!! Gym is CLOSEDRead more

American Fit Co Northwest – CrossFit Warmup 6:00 EMOM Odd: 2 Wall Walks Even: Bike or Row (moderate pace) 1) 10 PVC Pass Throughs 2) 5/side PVC Around the World 3) 10 PVC Sit & Reach 4) 5 Empty BB Hang Squat Cleans Warm up to Squat Clean WOD weight CLEAN FREAK (4 Rounds for reps) 8 Rounds x 4:00 (alternating with partner) 20 Burpees Over Rower 500/400m Row Max Squat Cleans 1: (95/65) 2: (135/95) 3: (155/105) 4: (185/125)Read more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 100m Jog 10 Kip Swings 10 Banded Push Press 1) 10 Down Dog / Up Dog 2) 0:30 Grip Opener (fingers toward knees) 3) 10 Scap Pull Ups 4) 10 Scap Push Ups WADE (Time) 1,200 meter Run Then, 4 rounds of: 12 Strict Pull-Ups 9 Strict Dips 6 Strict Handstand Push-Ups 1,200 meter Run *Wear a Weight Vest (20/14 lb)U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York. He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips. He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia...Read more