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.
Don't forget that tomorrow is the Muscles for Marysville fundraiser at CrossFit Marysville. Doors open at 1PM, and the event will go until into the evening. If you guys have the opportunity to stop by please do so! Tomorrow there will be no schedule to change to our own Saturday classes for those that are wondering.
A. For Time:
15 Hang Cleans (135/95)
30 Ring Dips
10 Hang Cleans (165/110)
40 Hand Release Push Ups
5 Hang Cleans (205/135)
Here is a throwback for you all. Pat and Ryan circa 2010 doing some what looks like heavy Front Squats.
And make sure you read 'Those Days' by Spencer Arnold. This sums up my day yesterday.
As well as check out this Easy Breakfast Casserole recipe.
And then make sure you get into the gym today because we have important stuff to do today.
A. 3 working sets of:
Front Squat x 3 Reps
**5# heavier from last week.**
**3 second pause in the bottom.**
B. 3 rds for time of:
50 Double Unders (3:1)
30 Air Squats
15 Deadlifts (225/155)
Don't forget that THIS coming Tuesday at 7PM we begin another On Ramp program! For those of you looking to see what CrossFit is all about this is the place for you! Class starts Tuesday the 4th at 7PM and will last 1 hour. There are still a few spots to anyone interested, but make sure you reserve your spot quickly by emailing
When: Tuesday November 4th at 7PM.
Where: Pilchuck CrossFit
What To Bring: A water bottle, and whatever you feel like wearing to move comfortably around in.
See you all Tuesday night!
A. Every 2 minutes for 5 sets:
Hang Snatch x 2 Reps
**Weight stays the same for all sets today.**
B. AMRAP 7
3 Push Press
6 Push Press
**Continue up the ladder increasing reps by 3 until time is up.**
Back Squat x 5 Reps
**5# heavier than last week.**
B. 5 rds for time of:
3 Cleans (225/135)
12 Pull Ups
**15 minute Cap.**
This coming weekend our friends up the street at CrossFit Marysville are hosting a fundraiser for the victims of last Friday's tragic shooting. The event starts at 1PM and will go until the evening. There will be an optional workout for folks to give a shot, but the main purpose of the event is to bring the community together and help out the victims families as much as possible. CrossFit Marysville has set up a bank account in which every penny donated will go into that account and then be dispersed to the families directly.
Absolutely everyone is invited to CrossFit Marysville this weekend for the event so if you have friends or family they are more than welcome to attend. If you cannot make it this weekend but would like to make a donation, there will be an envelope at the gym on the desk for you to put your donation in, or you may visit CrossFitmarysville.com to make your donation directly.
Marysville was there for us when the Oso Mudslide hit, so lets do our best to be there for our friends when they were there for us.
A. EMOM 10
Odds: 3-5 Muscle Ups (5-10 Strict Pull Ups)
Evens: 20-40 Double Unders (Anything but Single Unders here works)
B. For Time:
21 KB Swings (70/53)
21 Ring Dips
15 KB Swings (70/53)
15 Ring Dips
9 KB Swings (70/53)
9 Ring Dips
I am sure all of us are aware of yesterday's events. Please keep the victims and the families of Marysville Pilchuck High School in your thoughts and prayers.
Our friends down the road at CrossFit Marysville are putting together an events for a victim whose family attends the gym. I will post more when the owners give me more details on the event on here. They are scheduling a meeting for tonight to plan an event, as soon as I know something I will make sure I pass it along.
A. Every 5 minutes for 25 minutes:
10 Push Press (155/105)
15 Pull Ups
I have been waiting a few days to post something like this, but some time ago in class one of my athletes asked "What am I working?" It took me a few seconds to respond because I really hadn't been asked that question in a llooonnngggg time, but when I got it together I responded with "Everything". Probably not the most intuitive answer I have given, but nonetheless I figured it would work.
It really isn't a secret that here at Pilchuck we are big into practicing the lifts, practicing basic gymnastics and skills, and keeping conditioning simple and sweet. Yes, I know some of us don't care about a Linear Progression, or The Texas Method, or Double Unders, or Snatches, or Toe To Bars, or getting the back foot down in the Jerk. Instead, some of us just want to show up and do some sort of workout that makes our lungs feel like they are going to burst out of our chest. Well my friends, as fun as that sounds, I hate to break it to you, but if that was what CrossFit was all about, it would be just like any other strength and conditioning program that we all quit. If EVERY time we came to the gym and did some sort of miserable conditioning piece, we would never get better at CrossFit. We wouldn't get stronger, we wouldn't be able to do Pull Ups, and we would still hate Snatches.
My point is here people, if we didn't work on things we hated, or weren't very good at, CrossFit would become just another one of those programs that we started and had a ton of success with initially, and then as time went on, all the success faded. It's the nutrition, conditioning, weightlifting and gymnastics that makes a solid complete program.
World-Class Fitness in 100 Words:
■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
■ Regularly learn and play new sports
A. Back Squat x 5 Reps
**Build to a heavy set.**
5# heavier than last week.
Yes, I know this really isn't a 'heavy' set of 5 but it's okay. In a few weeks it is going to be.
B. AMRAP 15
10 DB Snatches (65/45)
15 Wall Balls (20/14)
20 Hand Release Push Ups
CLICK HERE TO PURCHASE ON-RAMP OR CROSSFIT CLASSES
6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102