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

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