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6105 192nd St NE #2
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.

160623

Thursday, 23 June 2016 12:37

During my daily internet browsing for anything pertaining to health and wellness I came across an old article I found a long time ago, and in my opinion is one of the greatest pieces of writing ever written (In my eyes). CrossFit was the first strength and conditioning program to ever answer 'What is Fitness?' and backed it with science. I found it worth gold, so here it is for you all to enjoy, make sure you check it out. 

'What is Fitness?' 

A. Split Jerk x 1 Rep

**Take 10-15 minutes to build to a max.**

Rest as needed.

B. AMRAP 12

6 Ground To Overhead (135/95)

9 HSPU

12 Ring Dips

160622

Wednesday, 22 June 2016 12:54

A. 4 sets of:

Deadlift x 5 Reps

Rest 30 seconds

Handstand Hold x 30 seconds

Rest as needed.

B. AMRAP 8

12 KB Swings (80/62)

12 Overhead Walking Lunges (80/62)

6 Week Challenge Starts July 5th

Tuesday, 21 June 2016 08:24

For those of you interested in CrossFit, Tuesday July 5th we begin another one of our 6 Week Challenges! The class is designed for anyone and everyone interested in seeing what CrossFit is all about no matter what your abilities are. Over the course of 6 weeks we will teach CrossFit's core movements and concepts, prescribe a basic nutrition plan and show that coming to the gym can be fun and exciting. Class meets Tuesday's and Thursday's at 6AM & 7PM, and Saturday mornings at 7AM & 8AM. Class size is limited, so sign up soon. Feel free to call, email or stop on in with any questions about the challenge!

A. Every 6:00 for 30:00 (5 sets total):

Run 400m

10 Chest To Bar Pull Ups

10 Box Jump Overs (24"/20")

10 Push Press (105/70)

160620

Monday, 20 June 2016 15:01

A. Every 2:00 for 20:00 (10 sets):

1 Halting Clean Deadlift + 1 Hang Clean + 1 Jerk

**Build to a max but keep the focus on positioning and footwork.**

B. 2 sets for times:

500m Row

Rest 5 minutes

160618

Saturday, 18 June 2016 14:14

A. Back Squat X 5

**rest as needed**

B. AMRAP 12

21 Push ups

15 Toe to Bar

9 Clean and Jerks (185/115)

160617

Friday, 17 June 2016 14:24

A. Hang Snatch (Hip) x 3 Reps

**Take 10-15 minutes to build to a max.**

Rest as needed between sets.

B. For Time:

10 Thrusters (135/95)

50 Double Unders (2:1)

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders

**8 minute cap**

160616

Thursday, 16 June 2016 11:15

A. 3 sets for reps:

:30 Bar Muscle Ups

:30 Rest

:30 Double Unders

:30 Rest

:30 Strict HSPU

B. For Time:

21 Deadlifts (225/155)

50 Air Squats

200m Med Ball Run

15 Deadlifts (225/155)

50 Air Squats

200m Med Ball Run

9 Deadlifts (225/155)

50 Air Squats

200m Med Ball Run

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