American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 50′ KB Front Rack Carry 5 KB Press (each side) 10 Jump Squats Metcon Bartender (AMRAP – Rounds) AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Power Snatches (95/65) Finisher Metcon (Time) 100 Double Unders 20 Pushups 80 Double Unders 16 Pushups 60 Double Unders 12 Pushups 40 Double Unders 8 Pushups 20 Double Unders 4 PushupsRead more

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) For Quality: 5-4-3-2-1 Minutes on Cardio Machine ….After Each Round 20 Hip Extensions 20 Band Pull Aparts 20 Tricep Press Downs 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.Read more

After a long time of being out of the fitness game, whether that is coming back from an injury, not working out for 10 years, or out of a global pandemic. It is important to keep things in perspective and know that it is going to take time to feel “back to normal.” Depending on how much time you have spent away from the gym, give yourself 20 “workouts” before you start to compare yourself to where you were before the time off. Know that things change, our bodies change, our priorities change, our reason for working out changes and getting back into the routine sooner rather than later is going to be best for you in the long run. Find a coach and community who is encouraging and cares about your progress. Most importantly….don’t be so hard on yourself, 2020 has been hard on everyone. Cut yourself a little...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 250m Row 10 Tempo Air Squats 5 Down Dog to Pushup 5 Single Arm Dumbbell Strict Press Strength Metcon (Time) 15 Thrusters (115/85) 10 Thrusters (135/95) 5 Thrusters (155/105) Metcon 4th Down (3 Rounds for reps) ARMAP 4: 24/18 Calorie Row 24 Dumbbell Snatches 24 Single Arm Dumbbell Thrusters Rest 4:00 ARMAP 4: 18/14 Calorie Row 18 Dumbbell Snatches 18 Single Arm Dumbbell Thrusters Rest 4:00 ARMAP 4: 12/9 Calorie Row 12 Dumbbell Snatches 12 Single Arm Dumbbell Thrusters Dumbbell – (50/35)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: :30 Plank Hold 10 Box Step Ups 15 Band Pull Aparts 7 Scap Pullups 3 Strict Pullups Gymnastics Skill Kipping Practice 15:00 of Kipping Practice Today we are taking a chunk of the class to practice the kip swing in both the pull-up and the toes 2 bar. We should focus on moving PERFECT through the 15 minutes. Metcon Uplifting (AMRAP – Reps) AMRAP 10: 3, 6, 9, 12, 15….. continue to add 3 reps per round Box Jump Overs (24/20) Toes 2 Bar Push Jerks (115/85) C2B Pullups Accessory Work Metcon (No Measure) EMOM 6: Max Empty Barbell Strict Press Every minute :20 Hollow HoldRead more