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.
Most of you by now know we are moving next weekend and are hopeful we can start classes in the new space the following Monday. However, because of our growing population and the move, we are going to have an increase in price in our memberships. Each membership will increase $5/month. Everything will be automatically updated for the month of June, if you have any questions please don't hesitate to talk to Spencer about the changes. All of our prices have been updated on the Schedule & Pricing tab of our website. We apologize for any inconveniences.
Also, a reminder that tomorrow is our annual 'Murph'. There will be two classes tomorrow morning, the first is at 8AM for the 6 Week Challenge athletes, and the second is at 9AM for the regular classes. We hope you all can make it!
A. Back Squat x 5 Reps
**1 heavy set of 5.**
Rest as needed.
B. AMRAP 7
In teams of 2:
Clean & Jerk (135/95)
**Score is total reps. each partner must complete 5 repetitions at a time.**
We have an update on the new space! Today or tomorrow I should be getting the keys to the new space, with a date all set to move next weekend June 3rd-5th. There will be some cancellations to classes so we can move in one weekend and be set to have classes ready to rock the following Monday. As far as help needed for the move, we will let you guys know with any help we need! Just about every single one of you has offered to help, please know that it is greatly appreciated!
A. AMRAP 16
2 Full Snatch (155/105)
10 Double Unders
4 Full Snatch (155/105)
20 Double Unders
6 Full Snatch (155/105)
30 Double Unders
**Continue up the ladder with Snatches increasing by 2 reps each round, Burpees increasing by 4 reps, and Double Unders by 10 reps.**
A. Every 2:00 for 14:00 complete:
Clean & Jerk 1.1
**Build to a max.**
B. 3 sets:
Front Squat x 2 Reps
C. Ring Dips
For those of you looking for a delicious chicken recipe, make sure you check out Honey Sesame Chicken Thighs from Nick Massie. You will not be disappointed!
Please don't forget to double check MindBody as we have some schedule changes coming up for this weekend for Memorial Day. In case you already forgot, here they are:
Saturday-6 Week Challengers meet @8AM ONLY. Memorial Day 'Murph' will be right after at 9AM. THIS IS YOUR ONLY CHANCE TO DO MURPH!
Sunday & Monday-No CrossFit Classes or Barbell.
Tuesday-Return to regular class schedule.
A. 3 sets for max reps:
:30 Muscle Ups
:30 Double Unders
B. Every 6:00 for 24:00 (4 sets total) complete:
Two important benchmarks are getting tested today, so even though it's nice out get in here and lets measure some progress!
A. Something Heavy
B. Something Short
A. Deadlift x 5 Reps
Rest as needed between sets.
B. Every 5:00 for 20:00 complete:
20 KB Swings (70/53)
A. For Time:
100 Double Unders
40 Calorie Row
30 Push Jerk (165/110)
20 Front Rack Lunges (165/110)
CLICK HERE TO PURCHASE ON-RAMP OR CROSSFIT CLASSES
6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102