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.
Some of you may not know, but on this day 3 years ago exactly, we had our first full day of classes. I think a total of 3 people showed up that day--my mom, my sister in law Shelby, and Dawn. Time sure does fly, I can't thank you all--past, present and future for all the memories. Here is to many many more!
A. Every 2 minutes for 16 minutes complete:
**Start at 60%, and build to a max.**
B. 3 working sets of:Back Squat x 5 Reps
Row 2K OR Run 1 Mile @ 70% effort
This past Saturday was our annual BBQ, and I just wanted to take a minute to thank everyone for coming out and showing your support on a special day. I still have pictures from our first year and second year, and it's awesome to see all the new faces each year. Thank you all again for the support!
Also, don't forget that tomorrow night at 7PM we begin a new basics program! These are our introductory classes that we recommend for all new-comers! In these classes we teach the foundational movements of CrossFit and the types of workouts we do in regular group classes. This is taught in a small group setting with detailed instruction and coaching to get you comfortable with the movements, and get you moving safely! The class meets Tuesdays and Thursdays at 7PM, and Saturdays at 8AM. Anyone and everyone is welcome--no matter your level of ability. If the class times don't align with your schedule, let us know and we will work around your schedule!
A. 3 sets of:
Push Press x 3 Reps
Rest as needed.
A2. 3 sets of:
Bulgarian Split Squat x 10 Reps/Leg
B. 3 rds for time:
25 Push Press (95/65)
Today is the day people. The anniversary BBQ is this evening starting at 5PM, and will last into the night. Bring some athletic attire for round robin Volleyball, and a beverage to enjoy.
Here is the Langley's address:
25271 38th Ave NW
Stanwood, WA 98292
If any of you guys get lost, feel free to call Spencer.
A. Take 15 minutes to establish a max:
1 Halting Clean DL + 1 Clean & Jerk
Rest as needed.
B. EMOM until failure:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)
This morning we said see ya later to one of our own, Chels is off to the University of Missouri to further her education. She has been with us for about a year now, and has always been a standout athlete--especially running, but has always brought laughter to class with her. We all are going to miss you, and we wish you nothing but success!
Also, don't forget that tomorrow is our Anniversary BBQ! It starts at 5PM at the Langley residence, and will last into the night. As always we hope you all can make it, families are always invited as well. Bring a beverage and a side, and an appetite because we have lots of good BBQ for you all.
I will post directions to the Langley's on here tomorrow!
A. Back Squat x 1 Rep
**Build to a max.**
Double Unders (2:1)
**10 minute cap.**
A. Every 6 minutes for 30 minutes (5 sets total):
10 Pull Ups OR 1-3 Muscle Ups
5 Hang Cleans (165/110)
Before we get into the rest of this week, and this weekend we owe a huge congratulations to our very own Jason Hopkins. Last weekend Jason participated in Kokoro. Kokoro is an event hosted by Sealfit where over the course of a weekend they put you through numerous physical tasks--one of which is "Murph", running through the mountains at night I saw was another task. Starting let alone finishing is no easy task, congrats Jase on all your hard work to help you get ready for Kokoro!
I usually don't do this, but I figured I would be nice and let you all know that on Thursday we are testing our Front Squat, and Friday we are testing our Back Squat so make sure you plan your rest days accordingly this week!
And lastly, don't forget that this Saturday starting at 5pm is our Anniversary BBQ at Jill and Craig Langley's house out in Stanwood. As always everyone is invited--family included. Festivities begin at around 5pm, if you work or you can't be there right at 5 don't sweat it, come whenever you can. There is a RSVP sheet on the desk in the office, please let us know if you will be attending so we know how much food to cook! Please don't feel like you need to bring something to eat as their is always plenty, but we do encourage you to bring your favorite beverage, and wear Volleyball-Friendly clothing as we usually have a cutthroat Volleyball tournament.
A. 3 working sets of:
Back Squat x 5 Reps
B. 3 sets of:
15 OH Walking Lunges (35/25)
12 Hand Release Push Ups
9 Globlet Squats (35/25)
Rest 2 minutes between sets.
This coming Tuesday August 4th at 7PM we begin our introductory program we call On Ramp! Our On Ramp classes are our introductory classes that we recommend for all new-comers! In these classes we teach the foundational movements of CrossFit and the types of workouts we do in regular group classes. This is taught in a small group setting with detailed instruction and coaching to get you comfortable with the movements, and get you moving safely! Class meets Tuesdays and Thursdays at 7PM, and Saturday mornings at 8AM. Class size is limited, so please call or email to reserve your spot, or just come on in!
A. EMOM 10:00
Odds: 5 Deadlifts
Evens: 6-12 Alternating Pistols
**Build over the course of 5 sets to a heavy but perfect Deadlift.**
B. For Time:
30 Burpee Box Jump Overs (24"/20")
30 Push Jerk (135/95)
30 Calorie Row
**9 minute cap.**
CLICK HERE TO PURCHASE ON-RAMP OR CROSSFIT CLASSES
6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102