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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.

170501

Monday, 01 May 2017 13:11

A. Back Squat 

8 - 8 - 8

Between Sets:

Strict Pull Up

10 - 10 - 10

Rest as needed between sets.

B. 5 rds for time:

50 Double Unders 

15 Wall Balls (25/20)

15 Pull Ups

170428

Friday, 28 April 2017 12:26

A. Front Squat x 1 Rep

**Build to a heavy single for today.**

**accumulate 5 minutes in the plank between sets.**

Rest as needed.

B. "Grace"

For Time:

30 Clean & Jerks (135/95)

**8 minute cap**

170427

Thursday, 27 April 2017 12:56

A. 3 rds not for time:

Muscle Ups x 1-5 Reps

Double Unders x 25-50 Reps

Ring Push Up x 10-15 Reps

**Any skill transfer exercise or style of Muscle Up is acceptable today.**

B. 3 rds for time:

Row 500m

12 Overhead Squats (115/75)

50 Double Unders (2:1 + 5 Burpees)

**14 minute cap**

170426

Wednesday, 26 April 2017 13:58

Welcome to Wednesday! We got an absolute lung scorcher for you all today so get ready!

A. Back Squat

3 - 3 - 3 - 3

Between sets:

Abmat Pass/WEighted Sit Ups

10 - 10 - 10 - 10

Rest as needed between sets.

B. 3 rds for time:

30 KB Swings (70/53)

15 Burpee Box Jump Overs (24"/20")

**15 minute cap**

170425

Tuesday, 25 April 2017 08:21

A. AMRAP 20

200m Row

7 Chest To Bar Pull Ups

7 Deadlifts (225/155)

7 HSPU

Happy Monday!!

Monday, 24 April 2017 16:37

Happy Monday to everybody out there! Hopefully you all got a chance to rest and relax over the weekend to get ready for the upcoming week ahead! Have a healthy breakfast/lunch so we can PR the Clean to start the week off right!

A. Clean x 1 Rep

**Build to today's heavy.**

Rest as needed.

B. For Time:

10 Thrusters (135/95)

50 Double Unders

8 Thrusters (135/95)

40 Double Unders

6 Thrusters (135/95)

30 Double Unders

4 Thrusters (135/95)

20 Double Unders

2 Thrusters (135/95)

10 Double Unders

170422

Saturday, 22 April 2017 14:03

A. In teams of 2 or 3:

4 rds for time:

600m Run--Each

P1: 15 Hang Cleans (135/95)

P2: 15 Push Jerks (135/95)

P1: 20 Wall Balls (20/14)

P2: 20 KB Swings (53/35)

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