American Fit Co Northwest – CrossFit Warmup 30 Second Alternating Lunges 30 Second Good Morning 30 Second Pigeon Each Side 30 Second Bottom Squat Hold 30 Second Frog Hops 30 Second Air Squats 30 Second Alternating Quad March 30 Second Knuckle Draggers 30 Second Slow Burpees SINGLE LEG SQUATS 20 seconds Air Squats 20 seconds Alternating Lunges 20 seconds Alternating Cossack Squats 20 seconds Shrimp Squats 20 seconds Single Leg Squats POWER CLEANS 5 High Hang Power Clean Cue hook grip and knuckles down to keep bar close. 5 Above Knee Power Clean Cue hips back when receiving bar. 5 Mid Shin Power Clean Cue fast elbows when receiving bar. Meet the bar at its highest point. CHEST TO BAR PULL-UPS 10 Scap Pull-Ups 10 Kip Swings 2-3 Strict Pull-Ups 2-3 Kipping Pull-Ups 2-3 Chest to Bar Pull-Ups Metcon THE OPEN TEST (AMRAP – Reps) AMRAP 20: 50 Pistols 50...Read more

American Fit Co Northwest – CrossFit Recovery Flow 5 Rounds: 10 Dumbbell Bench 200′ Farmer’s Carry 400m Run Accessory Work 3 Rounds: 12 Bent Rows (underhand) 12/12 Single Arm Lat Pulldown 12 DB Spider Curls 21’s Barbell CurlsRead more

American Fit Co Northwest – CrossFit Warmup 30 Seconds Down Dog 30 Seconds Up Dog 30 Seconds Hollow Hold 30 Seconds Active Spiderman 30 Seconds Plank 30 Seconds Active Samson 30 Seconds Down Dog to Push-Up Row …then Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Press and Reach 5 Stiff Legged Deadlift 5 Front Squat RING MUSCLE-UPS Low Ring Progression Top of Dip Support Hold Bottom Dip Support Hold into Dip False Grip with Toe Trainsitions High Ring Progression Scap Pull-Ups Ring Swings Swing to Bottom Dip Support Ring Muscle-Ups Cue atheltes to have their eyes up as the transition through the rings into the dip position. CLEAN & JERK Clean Progression with Empty Bar 5 High Hang Clean 5 Above Knee Clean 5 Mid Shin Clean Jerk Progression with Empty Bar 5 Strict Press 5 Push Press 5 Push Jerk Cue athletes to keep...Read more

American Fit Co Northwest – CrossFit Warmup 2:00 Row Easy 30 Seconds Alternating Reverse Lunge 30 Seconds Jumping Jacks 30 Seconds Active Spiderman 30 Seconds Active Samson 1:00 Row Easy 30 Seconds Air Squats 30 Seconds Down Dog to Push-Ups 30 Seconds Bodyweight Good Mornings 30 Seconds Knuckle Draggers 30 Seconds Slow Burpeees 30 Seconds Row Easy Strength Deadlift (Build to “Healthy” Set of 10) Metcon 2-3 Zone (AMRAP – Reps) AMRAP 2, 2, 2, 3: 15/12 Calorie Row 7 Burpee Box Jump Overs (24″/20″) Max Toes to Bar Rest 1:00Read more

Announcements Hello AFCO Crew!!   The CrossFit open is just around the corner, and we are so excited to kickoff our third annual intramural open with a 90’s theme! Stay tuned for exciting challenges that are dedicated to the 90’s throughout the three weeks! We are getting together a shirt order and wanted to get them ordered ASAP so we have them by Friday the 17th! If you are interested in a 2023 Open shirt we are placing an order by FRIDAY FEBRUARY 3RD!!! If you would like a shirt I need your shirt size, you can either email me directly or there is a signup sheet in the gym. These are unisex shirts (just like all other AFCO shirts we have done). If you order a shirt I will go ahead and charge your card on file, unless you tell me otherwise. Cost will be $25 for the shirts!...Read more