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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.

170323

Thursday, 23 March 2017 16:32

A. Bench Press

5 - 5 - 5 

Rest as needed.

B. For Time:

Run 800m

20 Burpees

Run 600m

15 Burpees

Run 400m

10 Burpees

Run 200m

5 Burpees

170421

Tuesday, 21 March 2017 09:21

Happy Tuesday to you all! We apologize for the website being MIA in the weeks past, everything is now up and back on track so we should not have any issues moving forward!

A. Back Squat

3 - 3 - 3 - 3

Between sets:

Strict HSPU 10 - 10 - 10

Rest as needed between sets.

B. " Jackie "

For Time:

Row 1,000m

50 Thrusters (45/45)

30 Pull Ups

**10 minute cap**

Congratulations Matt & Corri

Wednesday, 15 March 2017 16:30

A huge congratulations to our own Matt & Corri as they got to welcome their newest member of the family! Everyone say hello to baby Emmalynne! We all cannot wait to meet you! 

A. For Time:

30 Calorie Row

25 Chest To Bar Pull Ups

50 Wall Balls (20/14)

30 Power Snatch (135/95)

50 Wall Balls (20/14)

25 Chest To Bar Pull Ups

30 Calorie Row

**24 minute cap**

170414

Tuesday, 14 March 2017 15:46

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

2 Dips + 2 Jerks

Rest as needed between sets.

B. For Time:

50 Double Unders

25 Bar Facing Burpees

15 Thrusters (135/95)

10 Muscle Ups

15 Thrusters (135/95)

25 Bar Facing Burpees

50 Double Unders

Open Workout 17.3

Friday, 10 March 2017 14:58

Its Gameday once again, and we have ourselves a doozy! See you all at the gym for some fun! For full work out details make sure you visit Games.CrossFit.com. 

Prior to 8:00, complete:

3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)

Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes. 

 

170309

Thursday, 09 March 2017 17:08

A. Back Squat

**1 heavy set of 5.**

Rest as needed.

B. For Time:

30 Bar Facing Burpees

15 HSPU

10 Full Snatch (165/110)

15 HSPU

30 Bar Facing Burpees

**12 minute cap**

170308

Wednesday, 08 March 2017 13:09

For those of you looking for a new--super easy recipe--check out Nick Massie's 'Kickin Like Van Damme Chicken'.  

A. 1 Low Hang Clean + 1 Clean (Floor)

**Build to today's heavy**

Rest as needed.

B. AMRAP 15

4 Muscle Ups

8 Front Rack Lunges (135/95)

12 Push Jerk (135/95)

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