6105 192nd St NE #2Arlington, WA 98223
Welcome to Pilchuck CrossFit! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
Congrats on not only making it thru the week, but also making it thru the first week of The Opens, as well as making it thru the Nutrition Challenge! We saw a ton of PR's last night from first time Toe To Bars, to Snatch PR's, to Clean and Jerk PR's. But most importantly, there was a ton of smiles, laughter and support. In the years past I have dreaded The Opens and wanted them to pass. This year the Opens feel differently, and last night was something I will always remember moving forward. Thank you to all of you who stayed last night and cheered on our peers, have a spectacular weekend, and I will see all of you on Monday!
Also, don't forget that if you signed up for the Nutrition Challenge you need to get re-tested. Contact
A. Back Squat
**Build to a heavy set of 5.**
Rest as needed between sets.
B. 5 rds for time:
12 Wall Balls (20/14)
12 Hand Release Push Ups
Alright ladies and gentlemen, today is the day! This is officially the start of the 2015 CrossFit Games Opens. How this is going to work is whatever class you come to we will have 2 heats. The first heat of people will be those of us who are not registered for the Opens. As that heat is going on, those of us who are registered will cheer and clap, as well as continue to warm up for the following heat. When the first heat is over, we will transition into the next heat of athletes. Warm ups will be left to you guys, and the class will begin with the coaches reviewing the standards of each movement in the work outs. If you are someone who prefers more to time to warm up, try and get to class a little earlier to get yourself going, and then we will start as soon as everyone is ready.
Anyone who is interested in hanging out or staying, or coming back to watch the athletes is always more than welcome! We would love to have all of you guys come and hang out and support one another! I expect tons of cheering and encouragement from ALL OF YOU! Let the Opens officially begin!
If you missed the announcement of the 15.1 and 15.1A last night make sure you head over to Games.CrossFit.com to review the movement standards (Yes we will still go over them), scalable variations, and any other pieces of today that we need to review.
A. CrossFit Games Open 15.1 & 15.1A
15 Toe To Bar
10 Deadlift (115/75)
5 Snatch (115/75)
B. CrossFit Games Open 15.1A
6 minutes to establish a max:
Clean and Jerk
Don't forget to tune into Games.CrossFit.com this evening at 5PM to watch the live announcement of Opens Workout 15.1. This is the only time of year where you guys know your workout possibly 24 hours in advance, so make sure you check it out!
Also, don't forget to sign up for the March On Ramp program! We begin another program this coming Tuesday (The 3rd) at 7PM. Class size is limited, so please make sure you reserve your spot!
A. 3 working sets of:
Front Squat x 2 Reps
**5-10# heavier than last week.**
B. AMRAP 12
75 Calorie Row
50 Bar Hopping Burpees
25 Clean and Jerks (135/95)
Don't forget tomorrow is the big day that Opens workout 15.1 gets released! Any guesses on what it's going to be? Strictly a guess here but my guess is Snatch-Grip Thrusters, and backwards facing Wall Balls.
A. 3 sets for reps:
:30 Pull Ups
:30 Double Unders
**This is skill work, if we have been practicing a variation of any of these movements, continue to work on it here. For example, if we have just learned Butterfly Pull Ups, work on Butterfly Pull Ups.**
B. Every 2 minutes for 14 minutes:
Hang Snatch x 2 Reps (Hip, Knee)
**Build over the course of the 8 sets.**
Don't forget that THIS coming Tuesday we begin a new On Ramp program! For those of you interested in seeing what CrossFit is all about, this is your starting line! On Ramp is a program designed for the beginner to learn CrossFit's core movements and concepts in a stress-free environment. The program meets Tuesday and Thursday nights at 7PM, and Saturdays at 8AM. For more information, or to reserve your spot for the class, email
Also make sure you head over to Games.CrossFit.com to register for the CrossFit Games Open! The first workout gets released THIS Thursday. This year we will be running folks thru the workout every Friday for every single one of our CrossFit classes. Since everyone is going to be doing the workouts anyways, you might as well register and support your friends!
You guys can register HERE.
Back Squat x 5 Reps
**5# heavier than last week.**
Rest as needed.
B. 3 rds for time:
30 Air Squats
15 KB Swings (70/53)
**14 minute Cap.**
Happy Monday once again! Don't forget ladies and gentlemen we start the CrossFit Games Open THIS Saturday! That means if you haven't registered yet for the Opens, then you should head over to Games.CrossFit.com to do so now! As always, we encourage all of our athletes to do the Opens as it has been a ton of fun in the past! You can follow THIS link to register, and join the PCF team!
For those of you who haven't done the Opens or are maybe a little newer, this is how the Opens work. Every Thursday for 5 weeks, CrossFit HQ releases a workout for the world to see as well as do. Every registered athlete has from Thursday night to Monday at 5Pm to complete the workout and submit their scores via the site I just gave you a link to. Once your scores are submitted, I go in and validate them where they become posted to the leader board. This year they have made a scaled division, as well as a prescribed division to make the workouts scalable for all athletes.
Anyone and everyone SHOULD participate! The Opens are a great way to come together as a small community to show support for one another. I have watched every single one of you push each other every day in workouts, the Opens are going to be no different!
This year we are going to be doing the Opens workouts on FRIDAYS! I will post more about this tomorrow, as well as how it changes up the programming for the weeks ahead.
A. Take 15-20 minutes to establish a max of:
Halting Clean DL + Hang Clean + Jerk
Rest as Needed.
B. For Time:
5 Front Squats (225/135)
20 Pull Ups
4 Front Squats (225/135)
15 Pull Ups
3 Front Squats (225/135)
10 Pull Ups
2 Front Squats (225/135)
5 Pull Ups
1 Front Squat (225/135)
**9 minute Cap.**
**Build to a heavy set of 5.**
B. AMRAP 10
5 Deadlifts (275/185)
10 Ring Dips
15 Wall Balls (20/14)
CLICK HERE TO PURCHASE ON-RAMP OR CROSSFIT CLASSES
6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102