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.
A. Back Squat x 5 Reps
**1 Heavy set of 5.**
Rest as needed.
B. For Time:
25 Thrusters (115/75)
50 KB Swings (53/35)
75 Calorie Row
100 Double Unders (1:1+10 Burpees)
More hydration information for us all, make sure you check out 'Hydrating the Elite' from the CrossFit Journal. Don't let the title fool you, it is still good information for us all.
And for those of you guys looking for a new recipe--especially when you don't actually feel like cooking. HERE IT IS.
A. Seated DB Press x 10 Reps
**3 working sets**
30 Clean and Jerks (135/95)
**EMOM starting at 1:00 complete 5 Burpees.**
A. 3 working sets of:
Front Squat x 3 Reps
Our new PCF Snapbacks are in! They are 20$ each, and they come in Kelly Green, and Black. They are in so you may purchase them as soon as you would like. A big thanks to Craig and Connor from Vitalire on putting these together, they came out awesome. If you haven't been in to Vitalire make sure you stop by (They are 10 doors down) or visit them at Vitalire.com to check out their full line of products.
A. Every 90 seconds for 9 minutes:
Deadlift x 3 Reps
**Build to a heavy but PERFECT set of 3.**
Chest To Bar Pull Ups
**10 minute cap**
Make sure you check out 'Split Jerk Footwork with Jared' from The Outlaw Way. If you have a couple minutes it is definitely worth your time, especially since we are doing them today.
And some ankle mobilizations to give a shot for today's Pistols.
A. Every 2:30 for 15:00 (7 sets total) complete:
Clean and Jerk 1.1
**Build to a max for the day.**
B. 5 sets for max reps:
:30 Double Unders
I know that this post is a little overdue, but I just wanted to thank you all for such an amazing Friday-This morning. Friday was my birthday, and the entire day was a blast. I can't thank you all enough for taking the time out of your day to wish me a Happy Birthday, and I can't thank those of you enough who got me a card or a gift. Thank you all so much.
Saturday morning started off like Friday, I got some more Happy Birthdays while at our Weightlifting Meet. But on top of that our athletes straight up crushed their first meet. We had 2 athletes finish 1st and 2nd in their session, with the others close behind. We received praise from other athletes and coaches from established clubs in the area saying how great our lifters performed. I wish I could take credit for all of their success, but I really can't. I consider my learnings and coaching an extension from other coaches--the first being Ben Hillman. So if you should be thanking someone, you should be thanking them first.
Again, I can't thank you all enough, but thank you for such an amazing weekend.
Back Squat x 5 Reps
30 KB Swings (70/53)
5 Muscle Ups
In light of it being my birthday today, today's work is a surprise. Here is a little hint, and maybe some motivation?
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6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102