American Fit Co Northwest – CrossFit Workout Option 1 Host of Angels (Time) FREEDOM (RX): 63-45-27 Air Squats 21-15-9 Burpee to 12in Target (Score is time) INDEPENDENCE 63-45-27 Air Squats 21-15-9 Burpee to 6in Target LIBERTY 42-30-18 Air Squats 21-15-9 Up Downs Workout Option 2 Recovery Workout (Checkmark) Active Recovery 60 Minutes WALK *Ideally with your entire family if possible 😉 (Kids included!) **Ruck if you want but this is a steady walk, not a run. IF IT’S SNOWING WHERE YOU ARE, DITCH THIS WORKOUT AND PLAY IN THE SNOW FOR AN HOUR INSTEAD! Workout Option 3 Mayhem Racing (4 Rounds for reps) Warm-up: 2:00 cardio of choice (run or machine) Then 2 rounds 10 Air Squats 10 Alternating Lunges 5 Inchworm Push-ups 10 Banded Good Mornings Then 2 rounds: Row/Ski 30 seconds (switch in round 2) Farmers Carry 6 DB Snatch 6 Wall Balls * Round one is light,...Read more

American Fit Co Northwest – CrossFit Back Squat (5×3 @ 80%) CHICKEN LEGS (Time) You go, I go: 2 Rounds (each): 15 Box Jumps (24/20) 9 Back Squats (155/105) 2 Rounds (each): 15 Box Jumps (24/20) 12 Back Squats (135/95) 2 Rounds (each): 15 Box Jumps (24/20) 15 Back Squats (95/65)Read more

American Fit Co Northwest – CrossFit Metcon (Checkmark) CLOSED MERRY CHRISTMAS!Read more

American Fit Co Northwest – CrossFit Metcon (Checkmark) CLOSEDRead more

American Fit Co Northwest – CrossFit BEACH SEASON (AMRAP – Rounds and Reps) AMRAP 15: 3 Wallwalks 12 Dumbbell Bench Press (50/35) 15 Toes to Bar Metcon (Checkmark) 3 Sets: 15 V-ups 10 Rotational Medball ThrowsRead more