American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 10 Air Squats 5 Pushups -then- 3 Rounds: 5 Snatch Grip RDLs 5 Hang Snatch High Pulls 5 Hang Muscle Snatches 5 Behind the Neck Push Press 5 Overhead Squats Skill Metcon (No Measure) 7 Sets: On the 1:30 1 Power Snatch 1 Overhead Squat 1 Snatch Balance 1 Hang Squat Snatch Metcon THE AMANDA SHOW (Time) 1 Mile Run Directly Into…. 9-7-5 Burpee Pullups Squat Snatches (95/65)Rx+ 1 Mile Run Directly Into…. 9-7-5 Ring Muscle Ups Squat Snatches (135/95)Read more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: Buy In: 2000m Row *switch each 500m AMRAP In Remaning Time: 8 Power Cleans (95/65) 6 Box Jump Overs 4 Thrusters (95/65) *partners switch each roundRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 8: Min 1 – 200m Run Min 2 – 10s Dead Hang + 5 Scap Retractions + 5 Kip Swings Min 3 – 8 KB Deadlifts + 8 KB Swings Min 4 – 3 Snatch Grip Deadlifts + 3 Snatch High Pulls + 3 Muscle Snatches Skill Metcon (No Measure) EMOM 10: 1 Hang Power Snatch 2 Power Snatches *work on barbell cycling with quick singles Metcon PERSONAL ISABEL (Time) 30 Power Snatches @ 70% of 1RMRead more

American Fit Co Northwest – CrossFit Mobility Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5. Straddle: 1 min. 6. Kneeling Split: 1 min. Recovery Flow Metcon (No Measure) 9k Bike *Every 5:00* 15 Air Squats 10 Lunges 5 BurpeesRead more

In this lifetime, I do not think it will be the only time that it “pays” to be healthy . What is your definition of health? . Absence of disease? This speaks absolutely nothing to functionality, quality of life or immune system function . My advice is simple although not easy . Eat Whole Foods, Train heavy, light, medium, long, slow, fast and short. Stretch daily and practice some sort of discipline training and prioritize sleep the best you can . DM me if interested otherwise just keep on crushing life. Be a light and remember try and be the hardest worker in the room…and if you are find another roomRead more