Are all movements necessary for you to achieve your fitness goals? • Specific movement patterns may not be needed to give you all the fitness you could ever need for the lifestyle you want to live. It doesn’t mean they are “bad” movements. They just may not be appropriate or necessary for YOU. • “Scaling” can have a negative connotation and is often thought of as reducing load or volume. What if you trained smarter and didn’t have this approach? What if you knew what movement patterns could serve you BEST?! Getting the most results out of your training doesn’t sound like “scaling” to me. It sounds like effective training. • It takes some education, trial and error, creativity, and assessing your progress. It takes a true professional coach. It also takes a willing athlete. Be a professional coach, be a willing athlete. Visit americanfitnessco.com or email us at [email protected]...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 20-15-10-5 Calorie Bike *Between each set: :30 Wall Sit :30 HS Hold Strength Metcon (Weight) Set 1: 10 Back Squats @ 62% of 5RM 5 Front Squats @ 62% of 5RM Set 2: 8 Back Squats @ 67% of 5RM 5 Front Squats @ 64% of 5RM Set 3: 6 Back Squats @ 72% of 5RM 5 Front Squats @ 66% of 5RM Metcon 13 Going on Hurty (AMRAP – Rounds and Reps) AMRAP 13: 12/9 Calorie Bike 9 Handstand Pushups 6 Front Squats (175/115)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 20 Banded Good Mornings 5 DB Deadlifts 5 DB Power Cleans 5 DB Push Jerks Gymnastics Metcon (No Measure) EMOM 12: 1: 10 Toes to Bar 2: 25′ HS Walk (:30 HS Hold) 3: 10 Ring Dips 4: 25′ HS Walk (:30 HS Hold) Metcon Metcon (3 Rounds for time) On the 7:00 x 3 Rounds: 200m Run 9 Double Dumbbell Deadlifts 200m Run 7 Double Dumbbell Power Cleans 200m Run 5 Double Dumbbell Clean and Jerks DBs: (50/35)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Row 1000m Easy *Every 250m 3 Strict Pullups 5 Pushups 5 Pausing Air Squats (2s @ Bottom) 5 PVC Overhead Squats Skill Power Snatch/OHS EMOM 10: 1 Power Snatch 1 Overhead Squat Metcon Metcon (Time) 2000m Row 40 Thrusters (115/85) 30 Bar Muscle Ups/Burpee PullupsRead more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Reps) EMOM 25: 1 – 15/12 Calorie Machine 2 – 25′ HS Walk 3 – 1/2 Rope Climbs 4 – 12 DB Snatches (50/35) 5 – 5 Back Squats @ 85% of 5RM Accessory Work Metcon (No Measure) 4 Sets: 25 Ab Mat Situps 30 Flutter Kick (each leg) 30 Russian Twist (each side) 1:00 PlankRead more