WOD

Announcements Hello AFCO Crew!!   The CrossFit open is just around the corner, and we are so excited to kickoff our third annual intramural open... Read More

Announcements Hello AFCO Crew!!   The CrossFit open is just around the corner, and we are so excited to kickoff our third annual intramural open... Read More

Announcements Hello AFCO Crew!!   The CrossFit open is just around the corner, and we are so excited to kickoff our third annual intramural open... Read More

American Fit Co Northwest – CrossFit Partner Workout THE DUAL DUEL (AMRAP – Reps) [TEAMS OF 3] AMRAP 30: 8 Dual Dumbbell Hang Snatch (50’s/35’s)... Read More

American Fit Co Northwest – CrossFit Metcon Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball... Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 8:00 Calorie Machine 40 Hang DB Clean-and-Jerks 40 Ab Mat Sit Ups 4:00 Calorie... Read More

American Fit Co Northwest – CrossFit Metcon WALK THE LINE (Time) 5 Rounds: 9 Chest to Bar Pull-ups 30′ Dumbbell Walking Lunge 60 Double Unders... Read More

American Fit Co Northwest – CrossFit Strength Power Snatch (Build to a Heavy Single) Metcon COMPTRAIN STANDARD (AMRAP – Rounds and Reps) AMRAP 5: 10... Read More