American Fit Co Northwest – Long Haulers Metcon (No Measure) 240 Calorie Machine *switch every 12 calories *accumulate :30 Plank Hold 7×3 Back SquatRead more

American Fit Co Northwest – CrossFit Back Squat (7×3 *building ) EXTRA CRISPY (Time) 400m Run 100′ Double Dumbbell Front Rack Lunge (50/35) 400m RunRead more

American Fit Co Northwest – CrossFit MISS MARY MACK (Checkmark) Every 3:00 x 8 Rounds: Odds: 15 Toes to Bar, 45 Double Unders Even: 15/12 Calorie Row, 45 Cross OversRead more

American Fit Co Northwest – CrossFit NARWHAL (AMRAP – Reps) 5 Rounds x AMRAP 2: 25 Wallballs (20/14) Max Bar Muscle Ups Rest 2:00 Metcon (No Measure) EMOM 8: O: 5 Strict Pullups E: 5 DB Bench PressRead more

American Fit Co Northwest – CrossFit GOLD MEDAL (Time) With Partner: AMRAP 30: 1000m Row 10 Wall Walks 1000m Run (together) 10 Snatches (155/105) 2000m Bike 20 Sync Toes to BarRead more