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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.

We are happy to announce that Wednesday March 1st at 7PM we will be having a nutrition talk with Coach Kayla at 6PM! The focus of the talk will be to discuss the next step from a Paleo/Zone Diet approach to something that is more practical and sustainable for ALL athletes of all levels and abilities. To make the talk more accessible to everybody, we are canceling the 6PM and Barbell Club so that all may attend the talk. As always everyone is welcome to come, and we hope all of you take the time to come and further your knowledge and education on dieting and nutrition as it pertains to your own body composition and performance. 

A. Back Squat

**1 Heavy Set of 5.**

Between Sets:

3 sets of 1-2 minute plank hold.

Rest as needed between sets of squats and planks.

B. 6 rds for time:

5 Deadlifts (275/185)

15 Calorie Row

30 Double Unders

**14 minute cap**

CrossFit Games Open Start THIS Friday!!

Monday, 20 February 2017 11:57

They are officially here! That's right, The Opens are upon us at last. Remember each Friday for the next 5 weeks we will be doing the workout that is announced each week on Fridays from 9:30-11AM, and we will be back in the afternoon from 4-7PM. As always EVERYONE is encouraged to participate no matter your ability! As always we will have food for you all every Friday, so you better make sure you come hang out Friday evenings, bring a lawn chair and beverage and come cheer on your peers!

To register for the Open, head to Games.CrossFit.com!

A. CrossFit Games Open Workout 13.1

AMRAP 17

40 Burpees

30 Power Snatch (75/45)

30 Burpees

30 Power Snatch (135/75)

20 Burpees

30 Power Snatch (165/100)

10 Burpees

AMRAP Power Snatch (210/120)

**All Burpees are to a 6" target. And each athlete is allowed one barbell, and must change out their own weights.**

170216

Thursday, 16 February 2017 12:28

We are now 1 week away from the first CrossFit Games Open workout being announced! Which means that if you have not signed up yet, you need to head over to Games.CrossFit.com stat to get signed up!

A. Snatch Balance x 3 Reps

**Take 10-15 minutes to build to today's heavy.**

Rest as needed between sets.

B. 3 rds for time:

Row 500m

12 Overhead Squats (115/75)

21 KB Swings (53/35)

**15 minute cap**

170213

Monday, 13 February 2017 13:46

Happy Monday to you all! Hopefully you got a chance to rest and recover from last week, we will see you all today to get the week started off right!

A.  4 sets:

Deadlift x 5 Reps

Rest 30 seconds

Ring Dips x 10-15 Reps

Rest as needed.

B. AMRAP 10

3 Power Cleans (225/145)

12 Alternating Pistols

40 Double Unders 

T.G.I.F

Friday, 10 February 2017 15:22

Happy Friday to all of you! As of now we are still having afternoon classes, but we are without power currently, so please double check the gyms Facebook page or Instagram for updates!

A. 5 sets against a 3 minute clock:

10 Front Squats (185/120)

10 Box Jump Overs (30"/24")

Max Reps Calorie Row

**Score is total calories.**

**Rest 3 minutes between sets**

170208

Wednesday, 08 February 2017 14:08

A. 3 sets not for time:

15 Chest To Bar Pull Ups

50 Double Unders

:60 Plank Hold

B. AMRAP 9

2 Muscle Ups (8 Ring Dips)

4 Power Cleans (205/135)

6 Bar Hopping Burpees

The Open Is Coming!!

Tuesday, 07 February 2017 17:44

It is that time of year again where the CrossFit Games Open is right around the corner! Thursday February 23rd is the live announcement of the first Open workout, and like the years in the past we will be doing the workouts Friday, and this year we will give you all a chance to make it up Saturday!

For The Opens our schedule will change on Friday, as well as Saturday. 

Friday's schedule:

9:30AM-11AM: Open for The Opens. We will run heats of the workout every 20-30 minutes (depending on how long the workout is) until all the morning folks have gotten a chance to complete the workout.

4PM-7PM: Just like last year we will run heats in the afternoon starting at 4PM, and will run heats until everyone has had their chance to complete the workout. 

SATURDAY from 11AM-12 noon you will have a chance to make up the workout in case you want to re-do the workout, or if you didn't get a chance to make it Friday. 

If you have not registered for The Opens yet, make sure you head to Games.CrossFit.com ASAP to register!

Everybody better sign up! Or there will be a hefty burpee penalty!

A. 1 Push Jerk + 1 Split Jerk

** Take 10-15 minutes to build to today's heavy.**

Rest as needed between sets.

B. Every 6:00 for 18:00-

500m Row

15 HSPU

30 KB Swings 

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