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6205 192nd St NE
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.


Wednesday, 21 June 2017 12:28

A. Every 2 minutes for 12 minutes:

1 Hang Clean + 1 Clean

**Build to today's heavy**

B. Tabata of the following:

Air Squats

Mountain Climbers

Sit Ups

Push Ups

**Score is total reps completed**


Friday, 16 June 2017 12:30

A. Every 2:00 for 20:00 (10 sets total):

Snatch 1.1

**Build to today's heavy**

**Rest 15 seconds between singles.**

B. Against a 5 minute clock:

Row 750m

Max Reps Thrusters (105/75)

**Score is total Thrusters**


Wednesday, 14 June 2017 11:39

A. Back Squat

5 - 5 - 5

Rest as needed. 

B. 21 - 15 - 9


Sumo Deadlift High Pull (95/65)


Friday, 09 June 2017 15:41

To my PCF Family,

I am writing to announce my recent decision to sell Pilchuck CrossFit. The transition will take place over the next few weeks, with new ownership effective July, 1st 2017. 

Pilchuck CrossFit was founded in 2012, as a business built around passion and enthusiasm for fitness. The value in this business is created through the support of customers like yourselves, and I have worked hard to ensure the on-going business recognizes this value and works hard to preserve it. The new owners see the goodwill that has been created through our good relationships with our existing customers, and understands the tremendous value you bring to us, and PCF. 

I have sought buyers who appreciate the business, understands how to operate it properly, and is enthusiastic, passionate, and capable of developing its future potential. 

The new owners are faces you may recognize, Kim Andrew and Kate Zamzow. Kim has worked for PCF in the past, coached many athletes in her lifetime across multiple sports, been a CrossFit athlete for 4 years, and has owned her own business. Kate was a high level competitive gymnast, a collegiate cheerleader, has coached gymnastics for 15 years, and has extensive experience in business management. They are very excited for this next adventure, and to be working with all of you. You can look forward to seeing them around the gym in the weeks to come as we begin the process of transferring ownership.

I will be staying on through the transition to ensure a smooth handover. No major changes are planned for the business in the short term, and the new owners will be working tirelessly to preserve PCF’s core values and enhance your customer experience.

I hope you will welcome this change, as I have, and will continue to support Pilchuck CrossFit as we step into the next chapter.

I cannot thank you enough for your continued support and commitment to me, and to Pilchuck CrossFit. I am looking forward to what my future holds, and to see the success of PCF grow.

Myself, Kim, and Kate are available to answer any questions you may have.  

With Love,



Contact Information:

Kim Andrew-

Cell- 360.333.7256

Email- This email address is being protected from spambots. You need JavaScript enabled to view it.


Kate Zamzow-


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Wednesday, 07 June 2017 12:24

A. 3 rds for time:

800m Run

7 Muscle Ups

12 Hang Snatch (95/65)

**24 minute cap**


Tuesday, 06 June 2017 14:12

A. Clean 1.1

** Build to a heavy double for the day.**

Rest as needed between sets.



15 Burpee Box Jumps (24"/20")

21 KB Swings (70/53)


Monday, 05 June 2017 13:47

A. Back Squat 

8 - 8 - 8 - 8

Rest as needed.

B. For Time:

Run OR Row 3200m

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