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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.

170225

Saturday, 25 February 2017 18:26

The first week of The Opens is in the barn, and we could not be more proud of EVERYONE who came out to give it their all! Have a great rest of your weekend, and we will see you all on Monday!

A. 3 sets not for time:

Strict Pull Up x 10 Reps

Ring Dip x 10 Reps

Seated DB Press x 10 reps

B. AMRAP 10

6 Push jerks (155/105)

12 Pull Ups

18 Body Weight Lunges

170222

Wednesday, 22 February 2017 13:29

A. Take 10-15 minutes to build to today's heavy:

Clean 1.1.1 

**Rest 5 seconds between singles. This is much shorter than usual, so as soon as the barbell hits the ground between repetitions, you should be back on the bar getting ready to do the next repetition.**

**Rest as needed between sets.** 

B. AMRAP 9

3 Cleans--Any Style (225/145)

3 Muscle Ups 

We are happy to announce that Wednesday March 1st at 7PM we will be having a nutrition talk with Coach Kayla at 6PM! The focus of the talk will be to discuss the next step from a Paleo/Zone Diet approach to something that is more practical and sustainable for ALL athletes of all levels and abilities. To make the talk more accessible to everybody, we are canceling the 6PM and Barbell Club so that all may attend the talk. As always everyone is welcome to come, and we hope all of you take the time to come and further your knowledge and education on dieting and nutrition as it pertains to your own body composition and performance. 

A. Back Squat

**1 Heavy Set of 5.**

Between Sets:

3 sets of 1-2 minute plank hold.

Rest as needed between sets of squats and planks.

B. 6 rds for time:

5 Deadlifts (275/185)

15 Calorie Row

30 Double Unders

**14 minute cap**

CrossFit Games Open Start THIS Friday!!

Monday, 20 February 2017 11:57

They are officially here! That's right, The Opens are upon us at last. Remember each Friday for the next 5 weeks we will be doing the workout that is announced each week on Fridays from 9:30-11AM, and we will be back in the afternoon from 4-7PM. As always EVERYONE is encouraged to participate no matter your ability! As always we will have food for you all every Friday, so you better make sure you come hang out Friday evenings, bring a lawn chair and beverage and come cheer on your peers!

To register for the Open, head to Games.CrossFit.com!

A. CrossFit Games Open Workout 13.1

AMRAP 17

40 Burpees

30 Power Snatch (75/45)

30 Burpees

30 Power Snatch (135/75)

20 Burpees

30 Power Snatch (165/100)

10 Burpees

AMRAP Power Snatch (210/120)

**All Burpees are to a 6" target. And each athlete is allowed one barbell, and must change out their own weights.**

170216

Thursday, 16 February 2017 12:28

We are now 1 week away from the first CrossFit Games Open workout being announced! Which means that if you have not signed up yet, you need to head over to Games.CrossFit.com stat to get signed up!

A. Snatch Balance x 3 Reps

**Take 10-15 minutes to build to today's heavy.**

Rest as needed between sets.

B. 3 rds for time:

Row 500m

12 Overhead Squats (115/75)

21 KB Swings (53/35)

**15 minute cap**

170213

Monday, 13 February 2017 13:46

Happy Monday to you all! Hopefully you got a chance to rest and recover from last week, we will see you all today to get the week started off right!

A.  4 sets:

Deadlift x 5 Reps

Rest 30 seconds

Ring Dips x 10-15 Reps

Rest as needed.

B. AMRAP 10

3 Power Cleans (225/145)

12 Alternating Pistols

40 Double Unders 

T.G.I.F

Friday, 10 February 2017 15:22

Happy Friday to all of you! As of now we are still having afternoon classes, but we are without power currently, so please double check the gyms Facebook page or Instagram for updates!

A. 5 sets against a 3 minute clock:

10 Front Squats (185/120)

10 Box Jump Overs (30"/24")

Max Reps Calorie Row

**Score is total calories.**

**Rest 3 minutes between sets**

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