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.
Today we are going to re visit an Opens workout from 2013. I won't tell you which one because it isn't worth worrying about, but if you want to, visit Games.CrossFit.com to compare how you did then versus today.
See you all this afternoon for some fun!
Here is a throwback to last year's '12 Days of Christmas'.
As promised here is an awesome Broccoli Salad that will not disappoint. Make sure you guys give it a shot.
2-3 Heads Broccoli
1 Apple (Whatever is your favorite kind)
Bacon (However much you like)
Spicy Brown Mustard
1) Chop your broccoli and steam it. Chop your bacon, and cook that too.
2) As that's going, dice an apple into pieces of your preference.
3) When the broccoli and bacon is finished, combine them into a large bowl and mix in the diced apple. Then add a tablespoon of Spicy Brown Mustard and Balsamic Vinegar and mix all the ingredients, adding salt and pepper to taste.
**The recipe is both awesome with the broccoli hot or cold. If you want to try it cold, once everything is finished put it in the refrigerator for 15 minutes.**
A. Every 2 minutes for 12 minutes:
B. 3 working sets of:
Front Squat x 3 Reps
**5# heavier than last week.**
Since the holidays are rapidly approaching, feel free to bring your thoughts to the gym about what kind of Christmas Tree we want to put on display at the gym this year. We all know how I feel about a Douglas Fir, but I am open for discussion.
On the note of holidays, please remember that next week there are some schedule changes due to Thanksgiving. You guys can go onto MindBody Online (The link is on the right side of the page) to review the schedule for next week.
A. EMOM 10
Odds: 3 Deadlifts
Evens: 5 Ring Dips
B. 3 rds for max reps:
:60 KB SDHP (70/53)
:60 10m Sprints
:60 Pull Ups
:60 Rest between rounds
**Score is total reps completed.**
A. Push Press
**Heavy set of 5 for the day.**
Rest as needed.
B. For Time:
30 Thrusters (95/65)
Good Monday morning everybody, I know it's early but I just wanted to make sure everyone is aware of the schedule for the week of Thanksgiving.
1) November 24, 25, 26 regular class schedule.
2) Thanksgiving Day: On Ramp at 8AM, Annual Thanksgiving Workout at 9AM.
3) November 28 (Friday) and 29 (Saturday) there are NO CLASSES.
A. 3 working sets of:
Back Squat x 5 Reps
B. AMRAP 5
5 Hang Snatch (135/95)
10 Bar Hopping Burpees
Rest 5 Minutes
C. AMRAP 5
15 Wall Balls (20/10)
20 KB Swings (53/35)
Happy Saturday to everyone out there, make sure you guys get outside and do something while the weather is gorgeous! Rest and recover your favorite way, and make sure we also prepare quality food for the upcoming week! Lastly, good luck to Chad and Ryan who are down in Vegas giving the Worlds Toughest Mudder their best shot, good luck gentlemen!
A. Back Squat
**Build to a heavy set of 5.**
5# heavier than last week.
B. 3 rds for time:
15 Box Jumps (30"/24")
5 Front Squats (225/135)
A. Every 90 seconds for 9 minutes:
Power Clean 18.104.22.168
**Build over the course of 7 sets.**
B. 5 rds for time of:
9 Ring Dips
15 KB Swings (53/35)
21 Air Squats
CLICK HERE TO PURCHASE ON-RAMP OR CROSSFIT CLASSES
6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102