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.
Friday night we said goodbye to one of our own, and one of my original athletes in the Pilchuck Family. Jody Wold passed away late Friday night battling her Pancreatic Cancer for almost a year. Some of you may know Jody, some of you may not. Those who remember her from our gym remember her spirit and her kindness--and of course her love for everyone at the gym. Months ago Jody and I were talking one morning at the gym, and she was telling me that when she was here it was the only time throughout the day where she felt fine, and forgot she was battling cancer. You all that are part of our PCF family helped her along the way with her fight, and for that she was truly grateful. Rest in peace Jode, and thank you for all the tremendous memories.
A. 3 working sets of:
Back Squat x 5 Reps
Rest as needed.
B. For Time:
50 Double Unders (2:1 + 5 Burpees)
30 Wall Balls (20/14)
15 Clean and Jerks (80% 1RM)
A. Back Squat x 5 Reps
**1 heavy set of 5.**
B. 3 rds for time:
15 Ring Dips
25 KB SDHP (70/53)
A. Every 2 minutes for 16 minutes (8 sets total) complete:
3 Position Clean (Hip, Knee, Floor)
**Build to a max.**
B. 3 working sets of:
Front Squat x 3 Reps
This Saturday I am sure you are all aware is the 4th, and we are having a 9AM CrossFit Class ONLY, with a little BBQ after. As always we hope everyone can make it before starting the holiday weekend. It is not required, but if you would like to bring a side or a bevy, you are more than welcome! Don't forget to sport your Red, White and Blue, and bring an appetite.
A. From 0:00-7:00
Don't forget that it's that time of the month where spots for our next On Ramp program start to become spoken for. If you are interested in giving CrossFit a shot in a stress-free environment, the On Ramp program is the place for you. Class meets Tuesday and Thursday nights at 7PM, and Saturday mornings at 8AM for the duration of 4 weeks. Once On Ramp is complete you are invited to join the regular CrossFit Classes that meet throughout the day. If you have any questions about the program or the gym email, call or come on in!
A. Snatch 1.1.1
**Establish a Max for today.**
Then: 2 sets @10-20# less than our max.
B. AMRAP 5
10 Chest to Bar Pull Ups
20 Overhead Walking Lunges (45/25)
Rest 3 Minutes
C. AMRAP 5
30 Double Unders (2:1 + 5 Burpees)
Good Monday morning everyone, it looks like we are going to have another really hot week so make sure we are hydrating throughout the day, and eating plenty of food.
Also, don't forget that this Saturday we have a modified schedule for the 4th of July. There will be 1 Class at 9AM Saturday morning. As always, all are invited--in case you must know it will be a team workout depending on how many people we have show up. We also plan to BBQ some meat for after, so if you guys want to bring a snack or side and a beverage you are more than welcome! We hope to see you all there Saturday morning--yes I know that seams like forever from now.
10 Power Snatch (75/55)
20 Weighted Sit Ups
30 Power Snatch (75/55)
40 Weighted Sit Ups
**15 minute Cap**
CLICK HERE TO PURCHASE ON-RAMP OR CROSSFIT CLASSES
6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102