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6205 192nd St NE
Arlington, WA 98223

(206) 920-4102

Welcome to Pilchuck CrossFit

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.

170120

Friday, 20 January 2017 17:11

A. AMRAP 25

5 Full Snatch

15 HSPU

25 Toe to Bar

50 Calorie Row

170119

Thursday, 19 January 2017 08:16

A. Back Squat 

5 - 5 - 5

**Like the Front Squats earlier this week, please play these conservatively.**

**If you did not test your Back Squat last Saturday, you may take this time to test.**

B. For Time:

15 - 12 - 9 - 6 - 3

Deadlift

Bar Hopping Burpee

200m Run between sets. 

**12 minute cap**

170118

Wednesday, 18 January 2017 16:42

A. Take 15 Minute to build to a max:

2 Cleans + 2 Jerks

B. AMRAP 9

9 Push Press (115/75)

15 Box Jump Overs (24"/20")

21 KB Swings (70/53)

Next Beginners Class Begins January 24th

Tuesday, 17 January 2017 08:11

Officially one week from today we are all set to begin another On Ramp program! On Ramp is our introductory program to newcomers or people looking to get back into CrossFit in a fun, stress-free environment. On Ramp meets 3 days a week for 6 weeks, and over the course of the 6 weeks we teach athletes of all levels about CrossFit, Nutrition, and the various types of workouts we do in the regular classes. If you are interested in seeing what CrossFit is all about, this is your starting point! Class size is limited, so make sure you get signed up today! 

Make sure for today's work you check out Efficiency Tips for Pull Ups from Chris Spealler. 

A. Front Squat 

3 - 3 - 3

Rest as needed between sets.

B. 3 rds for time:

600m Run

15 Chest To Bar Pull Ups

30 Wall Balls (20/14)

**22 minute cap**

170116

Monday, 16 January 2017 14:21

It's that time of year again where the CrossFit Games Open are just around the corner! We are officially 6 weeks out from the first workout being released, and just like the previous years we hope EVERYONE signs up and participates! We will be doing the workouts every Friday, and we will be bringing food and bevies for everyone. As always we want everyone to come Friday's and support one another, enjoy a beverage and some food! Our schedule for The Opens will be a little different this year, and as we settle on a schedule we will make sure we pass it on to you all!

A. 3 sets:

Deadlift x 3 Reps

Rest 30 seconds

Push Up x 10-20 Reps

Rest as needed.

B. 4 sets against a 3 minute clock:

250m Row

30 Double Unders (2:1)

Ground To Overhead (155/105)

**Score is total number of Ground To Overhead completed.**

**Rest 2 minutes between sets.**

Partner Workout Friday

Friday, 13 January 2017 14:13

Happy Friday everybody, we have made it this far in the week, lets make sure we finish strong today and tomorrow!

A. In teams of 2:

AMRAP 20

10 Partner Deadlifts (220kg/140kg)

20 Partner Burpees

40 Partner Wall Balls 

January On Ramp Starts Tuesday the 24th

Wednesday, 11 January 2017 17:49

Tuesday January 24th we begin another introductory program designed for anyone and everyone to come see what CrossFit is all about! If you are a beginner, or are new to CrossFit, this is your starting point! Over the course of 6 weeks, we will teach you all about CrossFit, Nutrition, and the types of workouts we do in the regular classes in a fun, stress free environment. Classes meet Tuesday and Thursday at 6AM or 7PM, and Saturdays at 7AM or 8AM for 6 weeks. There isn't a better time to start your fitness journey, or to get back on track with it. Class size is limited, so please call, email, or stop on by with any questions or to sign up! 

A. EMOM 30:00-

1- Row (13/10) Calories

2- 3 Muscle Ups

3- 200m Run

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