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

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.

170601

Thursday, 01 June 2017 14:14

A. Hang Snatch (Below the Knee) x 2 Reps

**build to today's heavy.**

Rest as needed.

B. 3 rds for time:

Row 500m

15 Overhead Squats (95/65)

50 Double Unders

**15 minute cap**

170531

Wednesday, 31 May 2017 15:49

A. 4 sets:

Bulgarian Split Squat x 8-10 reps/leg

Rest 30 seconds

Plank Hold x 60 seconds

Rest as needed.

B. AMRAP 15

400m Run

21 KB Swings (53/35)

12 Toe To Bar

 

This week we have a few schedule changes, in case we forget about them you can double check MindBody!

Friday: The 9:15AM &11AM Classes are cancelled. All other class times this Friday remain the same.

Saturday: The gym is CLOSED.

We apologize for any inconvenience. Use this Friday as a day to go for a nice run, or rest and relax!

A. Front Squat 

6 - 6 - 6 - 6

Rest as needed.

B. For Time:

30 Calorie Row

20 Burpees Over ERG

10 Cleans (80%)

**8 minute cap**

170524

Wednesday, 24 May 2017 12:54

A. Take 10 minutes to build to today's heavy:

Power Clean x 1 Rep

B. Every :30 for 5:00-

Power Clean x 3 Reps (185/115)

C. 4 rds for time:

400m Run

20 Pull Ups

20 Hand Release Push Ups

**20 minute cap**

170523

Tuesday, 23 May 2017 13:59

A. 3 rds for time:

6 Muscle Ups

30 Wall Balls (20/14)

12 HSPU

15 Deadlifts (225/155)

**20 minute cap**

170522

Monday, 22 May 2017 12:26

A. Back Squat

6 - 6 - 6

Between sets:

Hollow Hold x 10-30 seconds

Rest as needed.

B. AMRAP 7

6 Push Jerks (155/105)

30 Double Unders

170517

Wednesday, 17 May 2017 12:56

A. Back Squat 

8 - 8 - 8 - 8 

Between Sets:

Accumulate 6 minutes in the plank

Rest as needed.

B. For Time:

Run 1,000m

50 Ground To Overhead (45/25)

Run 1,000m

Find Us on Facebook

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit