American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 7: 100m Run 7 Front Squats 7 C-Swings 7 Thrusters 7 Pullups Hero Wod Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click hereRead more

• 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] to get started today!  #crossfit #fitness #workout #gym #americanfitnessco #fittobefree #fitnesswasachived...Read more

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) Every 3:00 x 10 Rounds: 400m Run 500m RowRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 4 Rounds: 1:00 Easy Bike :20 Air Squats :20 Plank :20 Pushup to Down Dog Strength Metcon (AMRAP – Reps) Set 1 8 Back Squats @ 67% of 5RM 5 Front Squats @ 64% of 5RM REST 2:00 Set 2 6 Back Squats @ 72% of 5RM 5 Front Squats @ 66% of 5RM REST 2:00 Set 3 4 Back Squats @ 77% of 5RM 5 Front Squats @ 68% of 5RMAll squats are based off 5RM Back Squat Metcon Ride Like The Wind (Time) 10 Rounds for Time: 5 Squat Clean (135/95) 10/7 Calorie BikeRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 10 Box Step Ups 5 Box Jumps 10 Air Squats 3 Strict Pullups Bergner Snatch Warmup Skill Metcon (Weight) EMOM 12: 1 Snatch Grip Deadlift 1 Snatch High Pull 1 Power Snatch Metcon Over The Edge (AMRAP – Rounds and Reps) AMRAP 12: 12 Power Snatches (95/65) 9 Chest to Bar Pullups 6 Burpee Box Jump Overs (24″/20″)Read more