6105 192nd St NE #2Arlington, WA 98223
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.
Good Tuesday morning to everyone out there, please remember to double check the schedule for the rest of the week for changes.
Also, coming to CrossFit is an Anatomy of an Athlete Seminar by Dan Hollingsworth. It will take place Sunday January 4th from 9AM-5PM.
This full-day seminar is targeted toward coaches, trainers and athletes of all levels. The goal of this course is to provide a primary understanding of human anatomy and biomechanics as well as a discussion of injuries that are common in the pursuit of functional fitness. The day will consist of a mix of informative lectures as well as breakout sessions that will reinforce the points made in the lecture. There will also be instruction in injury prevention exercises targeted toward the shoulder, spine, knee and hip.
You guys can check out more, and register HERE.
A. 3 working sets of:
Back Squat x 5 Reps
**5# heavier than last week.**
B. 3 sets against a 4 minute clock:
Run 400m/Row 500m
10 Deadlifts (225/135)
**Score is total Pull Ups completed.**
**Rest 1 Minute Between Sets.**
Happy Monday everybody, remember there are some schedule changes for this week, so please make sure you double check what the rest of the week looks like.
Mon-Wed: Regular class schedule.
Thanksgiving: On Ramp at 8AM, 1 Class at 9AM.
Friday & Saturday: No Classes.
And make sure you read 'Your IT Band is Not the Enemy.'
A. EMOM 10
Odds: Toe To Bar x 8-12 Reps
Evens: Double Unders x 20-30 Reps
B. For Time:
50 Thrusters (45/45)
Today we are going to re visit an Opens workout from 2013. I won't tell you which one because it isn't worth worrying about, but if you want to, visit Games.CrossFit.com to compare how you did then versus today.
See you all this afternoon for some fun!
Here is a throwback to last year's '12 Days of Christmas'.
As promised here is an awesome Broccoli Salad that will not disappoint. Make sure you guys give it a shot.
2-3 Heads Broccoli
1 Apple (Whatever is your favorite kind)
Bacon (However much you like)
Spicy Brown Mustard
1) Chop your broccoli and steam it. Chop your bacon, and cook that too.
2) As that's going, dice an apple into pieces of your preference.
3) When the broccoli and bacon is finished, combine them into a large bowl and mix in the diced apple. Then add a tablespoon of Spicy Brown Mustard and Balsamic Vinegar and mix all the ingredients, adding salt and pepper to taste.
**The recipe is both awesome with the broccoli hot or cold. If you want to try it cold, once everything is finished put it in the refrigerator for 15 minutes.**
A. Every 2 minutes for 12 minutes:
B. 3 working sets of:
Front Squat x 3 Reps
Since the holidays are rapidly approaching, feel free to bring your thoughts to the gym about what kind of Christmas Tree we want to put on display at the gym this year. We all know how I feel about a Douglas Fir, but I am open for discussion.
On the note of holidays, please remember that next week there are some schedule changes due to Thanksgiving. You guys can go onto MindBody Online (The link is on the right side of the page) to review the schedule for next week.
Odds: 3 Deadlifts
Evens: 5 Ring Dips
B. 3 rds for max reps:
:60 KB SDHP (70/53)
:60 10m Sprints
:60 Pull Ups
:60 Rest between rounds
**Score is total reps completed.**
A. Push Press
**Heavy set of 5 for the day.**
Rest as needed.
30 Thrusters (95/65)
Good Monday morning everybody, I know it's early but I just wanted to make sure everyone is aware of the schedule for the week of Thanksgiving.
1) November 24, 25, 26 regular class schedule.
2) Thanksgiving Day: On Ramp at 8AM, Annual Thanksgiving Workout at 9AM.
3) November 28 (Friday) and 29 (Saturday) there are NO CLASSES.
B. AMRAP 5
5 Hang Snatch (135/95)
10 Bar Hopping Burpees
Rest 5 Minutes
C. AMRAP 5
15 Wall Balls (20/10)
20 KB Swings (53/35)
CLICK HERE TO PURCHASE ON-RAMP OR CROSSFIT CLASSES
6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102