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.
Just in time for the cold weather, we have new hats in stock for all of you. Snapbacks are 20$, and Beanies are 25$.
A. 3 sets:
DB Bench Press x 10 Reps
Rest 30 seconds
Plank Hold x 60 seconds
Rest as needed between sets.
B. 5 sets for total reps:
:30 Double Unders
:30 10m Sprint
**Score is total reps completed.**
Several of you have asked about this weekend's Christmas Party and what all you can bring to help out, and to reiterate you all are not expected to bring something. If you would like to bring a side dish or a beverage you are more thane welcome to. As of right now, the main thing we need are chairs and tables. If anyone has some they are willing to let us borrow it would be greatly appreciated!
A. Every 2:00 for 20:00-
Clean & Jerk
Sets 1-3: C&J 1.1.1
Sets 4-6: C&J 1.1
Sets 6-10: C&J x 1 rep
B. Death by Clean & Jerk (135/95)
A. Back Squat
7 - 7 - 7
Rest as needed.
B. AMRAP 15
10 Chest To Bar Pull Ups
20 Alternating Pistols
10 Box Jumps (30"/24")
Make sure you check out Carl Paoli's efficiency tips for Chest To Bar Pull Ups.
Happy Saturday to all of you out there! Awesome work this week, thank you all for the effort--especially on our 5K run the other day in the rain. Rest and relax over the weekend, and as always lets make sure we prepare quality food for the upcoming week!
Also, we are supposed to get snow over the weekend/Monday. Please double check the gym's Facebook page for any updates.
A. In teams of 2 or 3 with one person working at a time
100 KB Swings
100 Burpee Box Jumps
100 Wall Balls
Happy Friday once again, and Happy December! Yes yesterday I lied about the workout--simply because I know some of you would have skipped running a 5K for no reason at all! I promise today's is the actual workout.
A. Back Squat
**1 heavy set of 5.**
B. For Time:
15 Muscle Ups
30 Clean & Jerk (135/95)
Before we get too close to Christmas I wanted to make sure I pass along some upcoming events and schedule changes.
Saturday December 10th--Annual Christmas Party at the gym at 6PM. Bring an ugly sweater and a beverage and celebrate the season with your friends.
Friday December 23rd schedule changes:
5AM, 9:15AM, & 4PM: Regular CrossFit Classes.
5PM: 12 Days of Christmas Workout.
Saturday December 24th & December 25th: CLOSED.
Monday December 26th: Return to a regular class schedule.
**Build to a heavy double.**
3 rds for time:
21 KB Swings
12 Pull Ups
A. Every 2:00 for 16:00-
**Build to today's heavy, keeping the focus on mechanics.**
B. Front Squat
5 - 5 - 5
C. Accumulate 3:00 in the hollow body position.
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6205 192nd St. NE | Arlington, WA 98223 | (206) 920-4102