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.
"CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy."
Make sure you check out an original CrossFit Journal article titled "Foundations".
A. For Time:
10 Strict HSPU
20 Power Snatch (95/65)
30 Toe To Ring
40 Box Jumps (24"/20")
50 SDHP (95/65)
Happy Tuesday everybody, I hope you all had a nice long weekend and got a chance to rest and relax a little bit. I hope we also had some time to reflect and really remember the meaning of this past weekend as more than just a long weekend and an extra day off. Thank you to the men and woman who serve our country, and to the men and woman who made the ultimate sacrifice for us, you are not forgotten.
A. Every 2 minutes for 12 minutes:
Power Clean & Power Jerk 1.1.1
**Build to a max.**
B. 4 sets for time:
10 Push Jerks (135/95)
10 Bar Hopping Burpees
**Rest 2 minutes between rounds.**
Score is total working time.
Happy Friday everybody--for those of you who have already started your weekend have a safe long weekend, and remember the real meaning of Memorial Day. Tomorrow remember we have 1 CrossFit class at 9AM where we will be participating in 'Murph'. We hope you all can make it, the workout is a ton of fun, but more important than that there is a real purpose behind it. See you all this evening for some important benchmarks, and hopefully tomorrow!
A. Clean and Jerk x 1 Rep
**Build to a heavy single.**
Rest as needed.
B. Back Squat
Happy Thursday everyone, it's been another tough week here at the gym. Make sure we are taking the extra time in our day to work on recovery to ensure we feel healthy for the rest of the week.
And I am letting you all in on a big secret that tomorrow we are testing our Back Squats, and our Clean and Jerk. So make sure you eat a steak tonight.
A. Every 10 minutes for 30 minutes:
25 KB Swings (70/53)
If you have ever wondered what the point of an Abmat is--other than just protecting your backside from rubbing raw on the mats--make sure you check out 'Why the Abmat is Awesome'.
A. EMOM 10
Odds: 3 Deadlifts
Evens: 5-10 Ring Dips @ 31X1
B. 3 rds for time:
50 Double Unders
40 Air Squats
30 Sit Ups
Before we get to this weekend, our very own Matt and Kim had their CrossFit Level 1 Course over this past weekend. If you see them take a second to congratulate them in their first step to becoming a coach!
As most of you know, this weekend is Memorial Day, so we have some schedule changes and a Hero workout to do. All of the schedule changes can be found on MindBody (There is a link on the right of your screen). But this Saturday we are going to be doing "Murph". Some of you already know the history of Murph, some of you may not in which I encourage you type in Murph into Google and see what you find.
We will be doing Murph this Saturday at 9AM ONLY. We want ALL of you to come and give it a shot, this will be your only chance to do it! Sunday and Monday the gym is closed, and there will be no CrossFit classes, or Barbell Club meeting over the weekend.
A. 3 working sets of:
Front Squat x 3 Reps
B. For Time:
Push Jerk (135/95)
**200m Med Ball Run between rounds**
Happy Saturday everybody! Thank you for the effort all week long, and the effort today to get thru another tough one. Make sure you spend some time this weekend resting and recovering, and I will see you all next week ready to go!
1 Hang Snatch + 1 Snatch
**Build to a max for the day.**
B. With a partner:
**Relay style here, partner A starts and does the whole workout. When they are finished partner B does the workout. Score is total time.**
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6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102