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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.

Happy Sunny Friday!!

Friday, 21 April 2017 14:45

A. Hang Snatch x 2 Reps

**Build to today's heavy.**

Rest as needed between sets.

B. "Isabel"

For Time:

30 Power Snatch (135/95)

**8 minute cap**

170420

Thursday, 20 April 2017 09:15

A. Front Squat x 5 Reps

**1 set of 5.**

Rest as needed between sets.

B. AMRAP 15

10 Ring Dips

15 Toe To Bar

30 Double Unders

300m Row

170419

Wednesday, 19 April 2017 11:16

A. "Eva"

5 rds for time:

800m Run

30 KB Swings (70/53)

30 Pull Ups

**42 minute cap**

170418

Tuesday, 18 April 2017 14:05

A. Bench Press

5 - 5 - 5

Between sets:

Strict Pull Up

10 - 10 - 10

Rest as needed.

B. For Time:

200m Med Ball Run

20 Thrusters (95/65)

20 Bar Facing Burpees

20 Thrusters (95/65)

200m Med Ball Run

**10 minute cap**

170417

Monday, 17 April 2017 16:51

A. Back Squat x 10 reps

**1 heavy set of 5.**

**Rest as needed.**

B. For Time:

100 Double Unders

60 Wall Balls (20/14)

20 Hang Cleans (225/145)

**Athletes must make 3 15' Jump Shots during the workout.**

**15 minute cap**

170414

Friday, 14 April 2017 12:33

Happy Friday to everybody out there! Lets make sure we finish this week off strong!

A. Deadlift x 5 Reps

**1 heavy set of 5.**

Rest as needed between sets.

B. AMRAP 15

9 Push Jerk (135/95)

15 KB Swings (53/35)

21 Sit Ups

400m Run

170413

Thursday, 13 April 2017 12:55

A. Hang Snatch x 2 Reps

**Build to today's heavy**

**The barbell must stay in your hands for both repetitions.**

Rest as needed between sets.

B. For Time:

50 Chest To Bar Pull Ups

50 Wall Balls (20/14)

50 Dumbbell Snatch (55/35)

50 Calorie Row

**14 minute time cap**

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