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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.

170412

Wednesday, 12 April 2017 15:10

Hey guys!  This is Matt.  I just wanted to thank everyone for the well wishes and kind words all over the social media.  And a special thank you to all of you who stopped by for a visit and brought dinners.  It was all very thoughtful and we are thankful. 

I'm excited to be coaching some of you tonight for my first class back.  Segue - Here is your work:

A.

Front Squat

8-8-8

3 Rounds for Time

Run 800m

30 Hand Release Push Ups

50 Air Squats

**If you have a weight verst....PUT IT ON!**

170411

Tuesday, 11 April 2017 14:10

A. EMOM 15:00-

Minute 1: 5 Shoulder Press

Minute 2: 1-5 Muscle Ups

Minute 3: 10 Weighted Sit Ups

**Build over the 5 sets to today's heavy set of 5 Shoulder Press. For Muscle Ups, any skill transfer exercise is acceptable, as is any style of Muscle Up. For Weighted Sit Ups, you may substitute GHD Sit Ups, or another Ab exercise.**

B. For Time:

30 - 20 - 10

DB Thrusters (35/25)

Burpees

**10 minute cap**

171004

Monday, 10 April 2017 08:58

Monday April 10th, 2017

A. Back Squats

3-3-3-3

B. AMRAP 12

6 Power cleans (205/145)

12 T2B

20 Box Jumps (24/20)

170704

Thursday, 06 April 2017 22:13

Friday April 6th 2017

A. Take 15 mins to build to todays heavy:

2 dip drive + 2 split jerks

 

B. EMOM 15:00:

Minute 1: 10/15 abmat passes/ weighted situps

Minute 2: 10 ring dips

Minute 3: Deadlift x 3 reps

*Build over the 5 sets to a heavy set of 3 for the deadlift*

170604

Wednesday, 05 April 2017 22:05

Thursday April 6th, 2017

A. Front Squat

2-2-2

B. AMRAP 10

10 HSPU

15 C2B Pullups

30 Double unders

170504

Tuesday, 04 April 2017 21:57

Wednesday April 5th, 2017

A. 3rds not for time:

1-10 Muscle ups (Any Style)

25-50 Double Unders

10-15 Toe to Bar

 

B. 4rds for time:

800m run

30 wall balls (20/14)

30 KB Swings (53/35)

170503

Tuesday, 04 April 2017 11:10

A. Back Squat x 3 reps

*Build to a heavy*

Rest as needed

 

B. For Time:

21-18-15-12-9-6-3

Over Head Squats (95/65)

Bar Facing Burpees

* 15min Time Cap*

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