American Fit Co Northwest – CrossFit CLOSED HAPPY NEW YEAR!!!Read more

American Fit Co Northwest – CrossFit Warmup Bike 2:00 3 Rounds: 10 Pass Throughs (PVC) 10 Kip Swings 10 Good Mornings (PVC) Empty Bar: 5 Good Mornings 5 Snatch Grip Push Press 5 Snatch Grip Deadlifts 5 Kipping Pullups 3 Kipping C2B Pullups 1 Bar Muscle Up 5 Shrugs 5 High Pulls 5 Muscle Snatches 5 Power Snatches Weightlifting Power Snatch (EMOM 15: Building to a Heavy) Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Read more

American Fit Co Northwest – CrossFit Recovery Flow 5 Rounds: 2:00 Bike 1:00 Rest Recovery Flow 5 Rounds: 30 Double Unders 10 Box Step Ups 30 Double Unders 10 DB Hang Clean and JerksRead more

American Fit Co Northwest – CrossFit Warm-up 2:00 Bike 10 Pass Throughs (PVC) 10 Good Morning (PVC) 3 Rounds: 5 Pullups/Ring Rows 10 Push Ups 15 Air Squats Strength 10 @ Empty Bar 5 @ 30% 5 @ 40% 3 @ 50% 3 @ 60% 2 @ 70% 2 @ 80% Back Squat (6×2 @ 85%) Metcon Invisible Lat Syndrome (Time) 10-9-8-7-6-5-4-3-2-1 Strict Pullups *50′ Farmer’s Carry After Each Set (50/35)Read more

American Fit Co Northwest – CrossFit Warm-up Row 500m AMRAP 6: 10 Air Squats 8 Spiderman Lunge and Reach 6 Strict Press 4 Walkouts 2 Burpees Strength Push Press (5×5 @ 75%) Metcon Fortitude (AMRAP – Reps) EMOM 20: Min 1 – Max Calorie Row Min 2 – Max Burpees *Score is lowest round of eachRead more