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.
Happy Friday to you all, it's going to be another hot one so make sure we are staying hydrated throughout the day, and eating plenty of food to help fight off the heat.
We are excited to announce that mid-August we will be hosting another woman's self defense class! It will be similar to the last class, and will pick up right where it left off. The exact date has not been set yet, but plan on this being on another Saturday and lasting 1-2 hours.
A. In teams of 2 or 3:
15 Partner Burpees
15 Deadlifts (225/155)
15 Calorie Row
15 Wall Balls (25/20)
15 Toe To Bar
**Partner 1 will Run, Deadlift, and Wall Ball, while Partner B will do the other 3 exercises for the entire duration of the workout. Score is total rounds and reps completed as a team.**
A. Every 60 seconds for 10 minutes:
Touch & Go Power Snatch x 3 Reps
**Build to today’s heavy.**
B. Front Squat x 1 Rep
**Take 15 minutes to build to a max.**
Rest as needed.
C. 3 sets of:
Deficit Push Up x 15 Reps
**if athletes need to do banded push ups they are allowed, same goes for push ups off the knees**
As promised we have an event this week from last weekend's CrossFit Games. Make sure you have a little extra to eat and drink with lunch today because it's looking like it's going to be another scorcher!
A. "Heavy DT"
5 rds for time:
9 Hang Cleans
6 Push Jerk
10 rds for time
"To move all significant health markers in the right direction, do more work faster, trainers say.''
Make sure you check out 'No Intensity, No Results' from the CrossFit Journal.
A. 3 sets of:
Stop Squat x 5 Reps
B. Every 3:00 for 24:00-
**If your run is 2:30 or greater, run every 4:00 for 24:00**
Don't forget that today is Monday, so those of you doing the nutrition challenge make sure you get your food logs in!
A. 3 sets:
Bulgarian Split Squat x 5 Reps/Leg
Rest 30 seconds
Seated Dumbbell Press x 10 Reps
B. For Time:
400m Med Ball Run
50 Double Unders
**20 minute cap**
Bench Press x 5 Reps
Strict Toe To Bar x 10 Reps
50 Pull Ups
21 Thrusters (95/65)
Happy Hump Day everyone!! We are loving everyones efforts this week and smiling faces!! Its been warm out and is going to continue to stay warm so make sure you all are hydrating with plenty of water!! Coach Dawn is back so CrossFit Kids will be back to normal starting tomorrow!! She is excited and has missed everyone! Enjoy your day and get plenty of rest!!
Stop Squat X 5 Reps
B. Every 5:00 for 20:00 minutes complete:
16 Pull Ups
8 Deadlifts (275/185)
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6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102