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.
"I believe full snatches are the epitome of athleticism. If coaches in every sport—from wrestling to soccer to lacrosse to basketball—would insist that their athletes learn how to do this dynamic Olympic lift, athletic skills would be enhanced much more so than by going through plyometrics drills, pulling ropes and sleds, and employing other gimmicks designed to improve foot speed, agility and jumping ability. What those unusual exercises really do is line the pockets of the equipment providers. All the athletic attributes the coaches want their players to work on can be improved simply by doing snatches."
Read the rest of 'Stability Now' by Bill Starr.
A. Every 2 minutes for 12 minutes complete:
1 Hang Snatch + 1 Snatch
**Build to a heavy set for the day.**
B. AMRAP 7
3 CTB Pull Ups
6 CTB Pull Ups
9 CTB Pull Ups
**Continue up the ladder progressing by 3 reps in the allowed time.**
Sorry for the late post, but we have some exciting news as we proudly welcome Kim Andrew and Matt Kachele to the Pilchuck CrossFit coaching squad. Throughout the next few months I am sure you will see Kim and or Matt hanging out at the CrossFit classes as they begin their 'understudy' with us. Congratulations to you both, we all look forward to having you on the squad.
A. 3 working sets of:
Back Squat x 5 Reps
**Rest As Needed.**
B. For Time:
25 KB Swings (70/53)
25 Wall Balls (20/14)
Happy Saturday everybody, but more importantly congratulations to everyone that made it thru our last week of The Opens. Throughout this coming week I will post some thoughts and my takeaway of this years workouts--some of you might find them interesting, some of you maybe not so much. Nonetheless congratulations to you all for making it thru this year, and I hope we were able to make the workouts enjoyable for you guys! Here is going back to normalcy, and lifting heavy shit.
A. Back Squat
**Heavy set of 5.**
Rest as needed.
B. AMRAP 10
9 Deadlifts (225/155)
15 Pull Ups
21 10-Meter Sprints
Happy Friday ladies and gentlemen! Congratulations on not only making it to Friday, but also making it to the last workout of the 2015 CrossFit Games Opens. As always, you guys can check out the workout, the variations, and the movement standards at Games.CrossFit.com. Like last week we have BBQ ready for you guys, so if you want to bring a side and your favorite beverage you are always welcome!
A. CrossFit Games Opens workout 15.5
Row for Calories
As most of you know tonight they release the last Opens workout for 2015, so make sure you write down your guess for what you think it may be! It has to be written on the whiteboard, and closest to will win some free PCF gear. Also, we have the same format as last week. Come to class hungry, bring a lawn chair and some bevies and lets enjoy the last workout together.
A. Every 2 minutes for 14 minutes:
1 Hang Clean + 1 Clean
**Start at 60% and build to a max for the day.**
B. 3 working sets of:
Front Squat x 2 reps
**Pause in the bottom of each rep.**
C. Ring Row
Don't forget that as we near Thursday, that we take a shot at predicting the last Opens workout. Last week no offense, but none of you guys were close at all, so we will try again this week! Since last Friday was so much fun we will go ahead and have a repeat event, come to class Friday hungry for pulled pork, and bring your favorite bevi!
Also, make sure you read 'Prepare to Succeed: PLanning and Preparation.'
And make sure you check out 'In The Rocking Chair Part 2' with Mike Burgener.
A. 3 rds not for time:
Chest To Bar Pull Ups x 10-15 reps
Double Unders x 25-50 reps
Muscle Ups x 1-5 reps
B. 5 rds for time:
Row 25 Calories
25 Air Squats
It is that time again where spots for our next On Ramp program are being filled. If you are interested in CrossFit and seeing what it's all about, than the On Ramp program is the place for you! Our next program begins Tuesday April 7th at 7PM, and will last 4 weeks meeting Tuesday and Thursday nights at 7PM, and Saturday mornings at 8AM. Over the course of 4 weeks we will learn CrossFit's core movements and concepts, as well as discuss basic nutritional. Spots are filling, so make sure you reserve your spot fast. You may call or email
**Rest as needed.**
B. AMRAP 12
30 Double Unders (2:1)
20 Hand Release Push Ups
15 Wall Balls (20/14)
10 Power Snatch (95/65)
CLICK HERE TO PURCHASE ON-RAMP OR CROSSFIT CLASSES
6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102