American Fit Co Northwest – CrossFit AFCO TEAM WOD 1776 (Time) 3 Person team: Complete all reps in any order. 1.Pullups 2. Step Ups/Box Jumps 3. Air Squats 4. AB Mat Situps 5. Lunges 6. DB Deadlift 7. Double Unders 8. Push Ups 9. DB Clean 10. DB Push Jerk 11. Cals on Machine “your choice” 12: Burpees Rx 50/35, 24″/20″*Team will accumulate 1776 total reps *Maximum reps per movement 250 *Minimum reps per movement 50Read more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds) AMRAP 25: 50 Wallballs (20/14) 400m Partner Run 30 Toes to Bar 200m Partner Run 10 Devils Press (50/35)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 10: Run 200m 5 Down Dog to Pushups 1:00 Plank Hold 10 Ab Mat Situps Hero Wod Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it.In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009To learn more about Brenton click hereRead more

American Fit Co Northwest – CrossFit Accessory Work Metcon (No Measure) Workout: Barbell Bench Press 5×8 Alternating Dumbbell Bench Press + Double Dumbbell Bench *4 sets: 5 x (5 alt + 5 regular) – 5 alternating reps on each arm (non-pressing arm staying at the top of ROM) directly into 5 regular DB press with both arms Inclined DB Bench Press 4×10 Barbell Skull Crusher 4×10 Banded Tricep Extension 4×20 Recovery Flow Metcon (No Measure) 2 Rounds: Bike 5:00 Easy 5:00 Moderate 5:00 Moderate/HardRead more

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