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6105 192nd St NE #2
Arlington, WA 98223

(206) 920-4102

Welcome to Pilchuck CrossFit

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.

160505

Thursday, 05 May 2016 09:20

A. Take 10-15 minutes to build to a max:

Push Jerk x 1 Rep

Rest as needed between attempts.

B. AMRAP 15

50 Double Unders (2:1)

25 Pull Ups

15 Box Jumps (30"/24")

5 Clean & Jerks (225/145)

160504

Wednesday, 04 May 2016 12:42

A. 3 working sets of:

Front Squat x 2 Reps

Rest as needed.

B. 5 rds for time:

200m Run

10 Toe To Bar

10 Deadlift (225/155)

**15 minute cap**

160503

Tuesday, 03 May 2016 12:46

A. Every 1:30 for 12:00 (10 sets total):

Power Clean 1.1.1

**Start at 60% and build to a max.**

B. AMRAP 12

21 Wall Balls (20/14)

15 KB Swings (70/53)

9 Burpees

Happy Monday to all!!  I am excited to officially announce we are starting the CrossFit Kids program here at Pilchuck CrossFit!!  CF Kids will be held on Tuesdays and Thursdays at 4:30 pm starting Tuesday May 10th!! This class will run for 30 minutes. There will be more information about the program at the gym. Coach Dawn has created a flyer that all parents are required to take and read over PRIOR to their kids starting class, this includes expectations of BOTH kids and parents and general foundation of the class and what to expect from Coach Dawn.  If there are any questions please contact Dawn via email This email address is being protected from spambots. You need JavaScript enabled to view it. or call/text: 206-418-9949. We are so excited and eager to get these kids involved and loving fitness!! Cant wait to see the kids next Tuesday!! 

Monday Fun-day!

A. 3 sets of:

Stop Squat X 5 Reps

*Rest as needed*

B. 4 sets against a 3 minute clock:

Run 400M

HSPU

**Rest 2 minutes between sets**

**Score is total HSPU**

A Little Murph Warm Up

Saturday, 30 April 2016 14:20

Happy Saturday everybody! Have a fantastic weekend, try to rest and recover for the upcoming week. We will see you all on Monday!

A. AMRAP 30

800m Run

10 Burpees

20 Pull Ups

30 Air Squats

**If you have a 20LB vest, or body armor wear it.**

160429

Friday, 29 April 2016 16:05

Happy Friday everyone!  You all made it through another week.  Let's put the distractions behind us, and focus on on the weekend.  I hope you all hear a song that helps inspire you through the WOD today!  Speaking of, here it is:


A. 3 sets of:

Front Squat x 2 Reps

Rest as needed.


B. 3 rounds for time:

20 Lateral Box Jumps (20"/20")

10 Hang Cleans (155/105)

5 Muscle Ups (15 Ring Rows + 15 Ring Dips)

**12 Minute Cap**

160428

Thursday, 28 April 2016 14:29

A. AMRAP 20

5 Full Snatch (80% 1RM)

15 HSPU

30 Calorie Row

50 Double Unders (2:1 + 5 Burpees)

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