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

American Fit Co Northwest – CrossFit Partner Workout THE DUAL DUEL (AMRAP – Reps) [TEAMS OF 3] AMRAP 30: 8 Dual Dumbbell Hang Snatch (50’s/35’s) 3 Shuttle Runs 8 Burpee Box Jump Overs (24″/20″) 3 Shuttle Runs *One Partner Works At A TimeRead more

American Fit Co Northwest – CrossFit Metcon Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Warmup 2:00 Row 30 Seconds Down Dog 30 Seconds Up Dog 30 Seconds Bottom Squat Hold 30 Seconds Hollow Hold 1:00 Row 30 Seconds Active Spiderman 30 Seconds Plank 30 Seconds Active Samson 30 Seconds Air Squats 30 Second Row ROW 1 Minute Easy Cue feet flat against rower. 45 Seconds Moderate Cue sit bones on the seat to encourage a vertical torso. 30 Seconds Fast WALL BALLS 10 Air Squats Feet screwed into the ground. 10 Med Ball Front Squats Elbows pointed towards the ground. 5 Med Ball Thrusters Eyes up to encourage a vertical torso. 5 Wall Balls MUSCLE-UPS 10 Ring/Bar Scap Pull-Ups Cue knuckles on top of the rings. 10...Read more

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 8:00 Calorie Machine 40 Hang DB Clean-and-Jerks 40 Ab Mat Sit Ups 4:00 Calorie Machine 40 Single DB Thrusters 40 Ab Mat Sit Ups 8:00 Calorie MachineRead more

American Fit Co Northwest – CrossFit Metcon HEAD OVER HEELS (2 Rounds for reps) AMRAP 5: Toes to Bar EMOM: 9 Deadlifts (155/105) Rest 2 Minutes AMRAP 5: Handstand Push-ups EMOM: 9 Deadlifts (155/105) Metcon (No Measure) 4 Sets For Quality: :30 GHD Hip Extension Hold 20 Alternating DB Plank Row (10 each) 10 Glute BridgesRead more