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.
Happy Saturday to everybody out there! Thank you all for the effort throughout the week, make sure we spend some time this weekend preparing quality foods for the upcoming week! Rest up and relax and we will see you next week!
A. AMRAP 15
Partner 1-30 Calorie Row
Partner 2-burped Box Jumps (24"/20")
**Score is total HSPU and Burpee Box Jumps**
B. From 15:00-25:00
Hang Snatch x 1 Rep
**Build to a heavy single**
Today we are going to take a trip back to the 2010 CrossFit Games, and do a workout that the athlete had to do on the 2nd day. If you guys go to Games.CrossFit.com you can take a look at ALL the events from all the previous years. You can also sign up for The Opens while you are there!
A. For Time:
63 KB Swings (53/35)
36 Pull Ups
42 KB Swings (53/35)
24 Pull Ups
21 KB Swings (53/35)
12 Pull Ups
**30 minute cap**
“There is a compelling tendency among novices ... to quickly move past the fundamentals.” —Greg Glassman, CrossFit Founder and CEO
Read 'Squat Better Today' from the CrossFit Journal.
A. Front Squat x 2 Reps
**Build to a heavy double.**
Rest as needed.
B. For Time:
KB SDHP (70/53)
Wall Balls (20/14)
**12 minute cap**
A. Every :60 for 10:00 complete:
Odds: 5 Deadlifts
Evens: 10 Alternating Pistols
**Use the same weight for Deads on all 5 sets. We want heavy but PERFECT reps.**
B. Door #1, Door #2, or Door #3. You choose which one you are going to tackle!
A. 3 sets of:
Stop Squat x 5 Reps
20 Chest to Bar Pull Ups
Tomorrow night is the night we begin another session of Introductory Classes. If you have interest in seeing what CrossFit is all about, this is the place for you! The classes are designed for anyone and everyone of all levels to learn CrossFit's core movements and concepts and the types of workouts we do in regular classes in a stress free environment. Class meets Tuesday and Thursday nights at 7PM, and Saturday mornings at 8AM. If you are interested in the program come on in, or call or email us with any questions. See you all tomorrow night!
A. Complete as many reps as possible in 4 minutes, 7 minutes and then complete for time:
30 Box Jumps (24/20)
15 Toe to Bar
15 Hang Snatch (135/95)
30 Calorie Row
15 Muscle Ups
Happy Saturday to everybody out there! Thank you all again for the awesome effort and energy this week. Us coaches hope you all have a wonderful weekend, make sure you spend some time resting and relaxing to get ready for next week!
A. Hang Clean x 1 Rep
**Take 10-15 minutes to build to a max.**
B. 3 rds for time:
10 Ground To Overhead (155/105)
**15 minute cap**
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6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102