American Fit Co Northwest – CrossFit Partner Workout Partner Holleyman (Time) (with a partner) 30 Rounds: 5 Wallballs (20/14) 3 HSPUs 1 Power Clean (225/155)Read more

American Fit Co Northwest – CrossFit CLOSED Have a Merry Christmas!Read more

American Fit Co Northwest – CrossFit Warm-up Rowing Warmup: :30 Row at 16s/m :30 Row at 20 s/m :30 Row at 24s/m :30 Row at 28s/m :30 Row at 32s/m :30 Row at 26s/m 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 RDLs Thruster Warmup: (empty bar) 5 Front Squats 5 Push Press 5 Thrusters (light weight) 4Front Squats 4 Push Press 4 Thrusters (workoutweight) 3 Front Squats 3 Push Press 3 Thrusters Metcon CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# Accessory Work 4 Sets: 20 Strict Press 20 Front Rack Box Step UpsRead more

American Fit Co Northwest – CrossFit Recovery Flow 4 Rounds: 80 Double Unders 30 Ab-Mat Situps 20 Calorie Machine 2 Rope Climbs Accessory Work 3 Sets: 30 Wrist Curls 20 Dumbbell Death March 1:00 Dead HangRead more

American Fit Co Northwest – CrossFit Warm-up Row-ling Warmup: Round 1: Air Squats Round 2: Pushups Round 3: Calorie Bike Round 4: Burpees Build up to workout weight on Bench Press *15 Band Pull Aparts between each set Metcon Davey Jones’s Locker (Time) 30-20-10 Calorie Row 3-2-1 Lap Dumbbell Front Rack Carry 15-10-5 Bench Press (175/105) Accessory Work On the 2:00 x 5 Rounds: 10 Dumbbell Bench Press -directly into- On the 2:00 x 3 Rounds: 30 Dumbbell Floor PressRead more