American Fit Co Northwest – CrossFit Metcon (Checkmark) 60 Calorie Bike 30 Kettlebell Swings 60 Calorie Row 30 Kettlebell Swings EMOM 15: 1: 5 Hip Thrusts 2: 10 KB Deadlifts 3: 15 Hip Extensions 4: 15 GHD SitupsRead more

American Fit Co Northwest – CrossFit Bench Press (5×5) HIP HIP HARRY (AMRAP – Rounds and Reps) AMRAP 9: 30 Double Unders 3 Strict Press (115/75)Read more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 60 Calorie Bike 30 KBS 60 Calorie Row 30 KBS EMOM 15: 5/5 Gorilla Row 10 Banded Pull Downs 10 DB CurlsRead more

American Fit Co Northwest – CrossFit Back Squat (5×5) ELDER RING (Time) 5 Rounds: 5 Ring Muscle Ups 21 DB Goblet Walking Lunges (50/35)Read more

American Fit Co Northwest – CrossFit Jerry (Time) For time: Run 1 mile Row 2K Run 1 mileIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click hereRead more