Why do you care about fitness? We believe it should serve you well for ANY endeavor you choose to do.  Strength, endurance, flexibility, stamina, power… etc. The way we program is all about giving you the confidence you need to tackle ANYTHING you want to. Read more

American Fit Co Northwest – CrossFit Warm-up 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) 5 Rounds: 20 Band Pull Aparts 20 Bulgarian Split Squats 20 AbMat Sit Ups 10:00 Bike/Run/Row/Ski 3 Rounds: :20 Handstand Hold :40 Wall Sit :60 PlankRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 20 Jump Rope :30 HS Hold 10 Good Mornings 5 Rope Pullups Gymnastics Metcon (6 Rounds for reps) On the 2:00 x 3 Rounds: Max Strict HSPUs On the 2:00 x 3 Rounds: Max Ring Pushups Metcon Vitural Games Event 7 (Time) 20 Sumo Deadlift High Pull (135/95) 20m Handstand Walk 200 Double Unders 5 Rope Climbs 200 Double Unders 20m Handstand Walk 20 Sumo Deadlift High Pull (135/95)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 30-20-10 Banded Good Mornings *After each set 200m Run 5 Burpees Power Clean Warmup Skill Metcon (Weight) EMOM 10: 1 Clean Deadlift 1 Power Clean 1 Squat Clean Metcon Virtual Game Event (Time) 7 Rounds: 200m Run 1 Clean Men’s Rx Weights: 135/145/155/165/185/205/225 Women’s Rx Weights: 95/100/105/110/125/135/145 Time Cap: 15:00Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Air Squats :10 Hang from Pull-up Bar 8 PVC Overhead Squats 8 Scap Retractions 6 Lunges (each leg) 6 Kip Swings Strength Metcon (Weight) Set 1: 6 Back Squats @ 82% 5 Front Squats @ 68% Set 2: 5 Back Squats @ 87% 5 Front Squats @ 70% Set 3: 4 Back Squats @ 92% 5 Front Squats @ 72% Metcon Virtural Game Event 4 (Time) 1000m Row 50 Pullups 100′ Overhead Walking Lunge (95/65)Read more