American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00): 10 Squat Mornings 100m Jog 8 Russian Swings 100m Jog 1) 10 Prayer Squats (3s hold) 2) 10 Pitcher/Catcher Stretches 3) 10/side Rig Assisted Cossack Squat 4) 5/side Lunge + Overhead Reach Back Squat (5×5 Building, then 1×20 (should be around your 20RM)) TSAR BELL (AMRAP – Reps) 4 Rounds: 1:00 Kettlebell Swings (53/35) 1:00 Ab Mat Situps 1:00 Kettlebell Lunges (53/35) Optional Cool Down 1:00/side Glute Lax/Foam RollRead more

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

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Run/ 250m Bike 0:20 High Knees in place 0:20 Butt Kicks in place 10 Quick Air Squats 1) 10 Kip Swings 2) 10 Scap Pull Ups 3) 10 Down Dog / Up Dog 4) 10 Scap Push Ups 5) 5/side Rig Calf Stretch 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 – CrossFit Warmup 3 Rounds (6:00 cap): 10 KB Goblet Mornings 5/side Single Arm Russian Swings 3/side Single Arm Shoulder Press 20 Single Unders 1) 5/side Scorpion + Reach 2) 10/side Bird Dogs 3) 10 Jefferson Curls 4) 10 Empty Barbell Deadlifts Strict Press (7×1 Building (on the 2:00)) JUMPING JOEY’S (AMRAP – Reps) AMRAP 7: 30 Double Unders 12 Alt DB Snatches 50/35 Cool Down Wall Figure 4 1:00/sideRead more

American Fit Co Northwest – CrossFit Warmup 5:00 Cardio: Rowling: w/ partner try to row to 100m exactly go over – burpees go under – squat jumps 1) 0:30/side Hamstring Floss 2) 5/side Lunge + Hamstring Stretch 3) 5/side 3s Hold Calf Stretch on rig LIMITED LIABILITY PARTNER “SHIPS” (AMRAP – Reps) AMRAP 30: 250m Row 10 Burpees 500m Bike *With a Partner *You go, I go Cool Down Pancake Stretch 2:00 (legs up on the wall, fall out like a Y)Read more