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 Thursday to everyone out there, the week is coming to a close so keep pushin'!
A. 3 working sets of:
Front Squat x 3 Reps
**3 second pause.**
**5# Heavier than last week.**
Rest 2-3 Minutes between sets.
B. 3 rds for time of:
15 Burpee Box Jumps (24"/20")
25 KB Swings (53/35)
January 15th our very own Craiger has invited Pilchuck CrossFit to participate at the Lowell Elementary Family Fitness Night. We participated last year without any idea of what we were getting ourselves into and it was an absolute blast. Last year I took a couple volunteers to the school to help out, and this year we would love to have even more volunteers come and participate and express some fitness. If anyone has any questions, or would like to volunteer please let Coach Spence or Coach Dawn know!
A. EMOM 8
Odds: 6-10 Strict Pull ups (1-5 Muscle Ups)
Evens: 25-50 Double Unders
B. 3 rds for time:
50 Air Squats
25 Hand Release Push Ups
10 Deadlifts (225/155)
This morning during my daily internet musing for good, useful stuff I came across an article in perfect time. I have been having some back issues, and instead of hunting for the issue I resorted to Aleve. I remembered an athlete of mine had low back issue and we solved working on the glutes and the psoas. I decided to do some work on the areas and after about 2 minutes I went ahead and cancelled my chiropractic appointment.
For those of you who don't know what your psoas is and why it's important, check out 'Where is my Psoas and why is it important?'
Back Squat x 5 Reps
Rest 2-3 minutes between working sets.
B. AMRAP 12
3 Push Press (95/65)
3 KB Swings (70/53
3 Wall Ball (20/14)
6 Push Press (95/65)
6 KB Swings (70/53)
6 Wall Balls (20/14)
**Continue up the ladder progressing by 3 reps each round in the allowed time.**
Happy Monday everybody, make sure you guys take a look at the holiday hours for next week, and the following week as well!
1) We will have a regular schedule thru December 23rd.
2) Christmas Eve, there will be 1 CrossFit Class at 9AM. At 10AM we will be doing "12 Days of Christmas". This is not a class, but if you would like to do the workout you are more than welcome to participate but us coaches will be partaking in the marathon.
3) Christmas Day--Closed.
4) December 26th we return to a regular schedule until December 31st.
5) December 31st we will have 2 morning classes, at 9AM and 10AM, and then Barbell Club will meet at 11AM.
6) New Year's Day we are closed, and return to a regular schedule the 2nd.
A. 5 rds for time:
Run 400m/Row 500m
6 Power Cleans (185/115)
12 Pull Ups
**20 minute cap.**
Don't forget that tonight is our Christmas Party at the Langley residence. The party begins at 5, and will go into the night. If you can't come until later that is more than okay. Kiddos and significant others are always welcome as well! Hope to see you all there with some sweet ugly sweaters!
Directions to the Langley's:
1) Take exit 212 from I-5 (Stanwood/Camano Island) and head West.
2) Turn Left onto 36th, and continue up to the top of the hill.
3)Turn left at the gate, and they are the first house on the left.
If you need to, you may call Spencer at 206.920.4102.
Push Press x 3 Reps
**Rest as needed.**
Row (25/20) Calories
20 Thrusters (95/65)
Sorry for the late post everybody, something has been going on all day with the internet. Anyways, just wanted to remind everyone that TOMORROW is the Christmas Party at 5, I will pass along directions here tomorrow incase you haven't been to the Langley compound. Also just to be clear, there are no schedule changes to tomorrow's schedule.
A. Back Squat
**Build to a heavy set of 5.**
B. AMRAP 9
12 DB Snatches (65/45)
40 Double Unders
Here is an oldie for you. Craiger and Jason Back Squatting somewhere around 2 years ago.
And for those of you looking for something new to eat, check out 'Enchilada Chicken Stew.'
A. Complete as many reps as possible in 3 minutes, 5 minutes, and then complete for time:
15 Calorie Row
15 Toe To Bar
15 Wall Ball (20/14)
15 Box Jumps (30"/24")
15 Push Jerks (135/95)
**Rest 2 minutes between AMRAPS.**
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6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102