American Fit Co Northwest – CrossFit Warmup 2 Rounds: 200m Run 10-8-6-4-2 Air Squats 5-4-3-2-1 Push Ups You will do all reps of both body weight movements each round Barbell Prep, coach demo and lead 5-7 reps: 1) Front Squat 2) Back Squat [3:00 to put weight on bar and do a couple of reps of each following demo] COFFEY (Time) 800 meter Run 50 Back Squats (135/95 lb) 50 Bench Press (135/95 lb) 800 meter Run 35 Back Squat (135/95 lb) 35 Bench Press (135/95 lb) 800 meter Run 20 Back Squat (135/95 lb) 20 Bench Press (135/95 lb) 800 meter Run 1 Muscle-UpU.S. Marine Corporal Keaton G. Coffey, 22, of Boring, OR, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, CA, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is...Read more

American Fit Co Northwest – CrossFit Warmup 10 Minute Warm Up: 1 Minute Easy Bike/Row 10 Banded Front Squats 5 Banded Strict Press 10 Banded Pass Through 5 of each/leg Single Leg Swing Matrix *in video, 4:15 – 5:35 1) 5/side PVC Around the World 2) 5/side PVC Swimmer’s Stretch 3) 10s x 3 per side PVC Chicken Wing Stretch CREAM OF THE CROP (4 Rounds for reps) 4 Rounds: 3:00 Row 2:00 Bike 1:00 Dumbbell Macho Man Rest 1:00 “Macho Man” 3 Power Cleans 3 Front Squats 3 Push JerksRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 15 Jumping Jacks 2 Half Wall Walks 10 Russian Swings 4 Down Dog / Up Dog 1) 10 Jefferson Curls 2) 10 Wall Pass Throughs 3) 5/side Scorpions WESTWARD EXPANSION (No Measure) 100/80 Cal Fan Bike 50 Deadlifts (225/155) 30 Wall Walks *Partition as NeededRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 10/8 Calorie Bike or Row 5 Inch Worm + Push Up 10 Straight Leg Sit Ups 5 Frankstein Squats 1) 10 Down Dog / Up Dog 2) 10 Scap Pull Ups 3) 5/side Lunge + Overhead Reach Stamina Squats 3 Sets: 3 Front Squats + 5 Back Squats WALK THE PLANK (Time) 40 Chest to Bar 40 Toes to Bar *Every Break 50′ Kettlebell Front Rack Lunges (44/26)Read more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 20 Double Unders (40 single unders) 10 American Kettlebell Swings 35/26 10 Air Squats 10 PVC Pass Throughs Barbell Warm Up: 10 Down Up High Pull 10 Muscle Snatch 10 Hang Squat Snatch 10 Power Snatch (mid shin) 10 Overhead Squats Hang Snatch (12:00 EMOM) FAST AND HEAVY (5 Rounds for time) Every 5:00 x 5 Rounds: 100m Sprint 25 Double Unders 1 “Heavy” Hang SnatchRead more