WOD

American Fit Co Northwest – CrossFit Back Squat (5×3) TRUDGE (Time) 12-10-8-6-4 Back Rack Lunges (155/105) Burpee Box Get Overs

American Fit Co Northwest – CrossFit GYM CLOSED (Checkmark) HAVE A HAPPY LABOR DAY!

American Fit Co Northwest – Long Haulers Metcon (Checkmark) Gym Closed Happy Labor Day!

American Fit Co Northwest – CrossFit Gale Force (AMRAP – Rounds and Reps) As many rounds and reps as possible in 30 minutes of: 20... Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 30: 20 Step Ups 300m Travel/Sandbag Carry 19 Air Squats

American Fit Co Northwest – CrossFit Metcon (Checkmark) 5 Rounds: 2:00 Bike 1:00 L-Sit EMOM 16: 1: 3 Deficit Deadlifts 2: 6 Romanian Deadlifts 3:... Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 5 Rounds: 2:00 Bike 1:00 Plank Hold EMOM 16: 1: 3 Deadlifts 2: 10 KB Swings... Read More

American Fit Co Northwest – CrossFit MIKKO’S TRIANGLE (Calories) 10 Rounds: 1:00 Calorie Echo Bike 1:00 Calorie Row 1:00 Calorie Ski 1:00 Rest