6205 192nd St NEArlington, 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.
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
A. Take 10-15 minutes to build to today's heavy:
**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.**
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**
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
30 Power Snatch (75/45)
30 Power Snatch (135/75)
30 Power Snatch (165/100)
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.**
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:
12 Overhead Squats (115/75)
21 KB Swings (53/35)
**15 minute cap**
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.
3 Power Cleans (225/145)
12 Alternating Pistols
40 Double Unders
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**
CLICK HERE TO PURCHASE ON-RAMP OR CROSSFIT CLASSES
6205 192nd St. NE | Arlington, WA 98223 | (206) 920-4102