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.
Happy Friday everybody--for those of you who have already started your weekend have a safe long weekend, and remember the real meaning of Memorial Day. Tomorrow remember we have 1 CrossFit class at 9AM where we will be participating in 'Murph'. We hope you all can make it, the workout is a ton of fun, but more important than that there is a real purpose behind it. See you all this evening for some important benchmarks, and hopefully tomorrow!
A. Clean and Jerk x 1 Rep
**Build to a heavy single.**
Rest as needed.
B. Back Squat
Happy Thursday everyone, it's been another tough week here at the gym. Make sure we are taking the extra time in our day to work on recovery to ensure we feel healthy for the rest of the week.
And I am letting you all in on a big secret that tomorrow we are testing our Back Squats, and our Clean and Jerk. So make sure you eat a steak tonight.
A. Every 10 minutes for 30 minutes:
25 KB Swings (70/53)
If you have ever wondered what the point of an Abmat is--other than just protecting your backside from rubbing raw on the mats--make sure you check out 'Why the Abmat is Awesome'.
A. EMOM 10
Odds: 3 Deadlifts
Evens: 5-10 Ring Dips @ 31X1
B. 3 rds for time:
50 Double Unders
40 Air Squats
30 Sit Ups
Before we get to this weekend, our very own Matt and Kim had their CrossFit Level 1 Course over this past weekend. If you see them take a second to congratulate them in their first step to becoming a coach!
As most of you know, this weekend is Memorial Day, so we have some schedule changes and a Hero workout to do. All of the schedule changes can be found on MindBody (There is a link on the right of your screen). But this Saturday we are going to be doing "Murph". Some of you already know the history of Murph, some of you may not in which I encourage you type in Murph into Google and see what you find.
We will be doing Murph this Saturday at 9AM ONLY. We want ALL of you to come and give it a shot, this will be your only chance to do it! Sunday and Monday the gym is closed, and there will be no CrossFit classes, or Barbell Club meeting over the weekend.
A. 3 working sets of:
Front Squat x 3 Reps
B. For Time:
Push Jerk (135/95)
**200m Med Ball Run between rounds**
Happy Saturday everybody! Thank you for the effort all week long, and the effort today to get thru another tough one. Make sure you spend some time this weekend resting and recovering, and I will see you all next week ready to go!
A. Every 2 minutes for 12 minutes:
1 Hang Snatch + 1 Snatch
**Build to a max for the day.**
B. With a partner:
**Relay style here, partner A starts and does the whole workout. When they are finished partner B does the workout. Score is total time.**
If you didn't notice I passed on posting this one earlier in the day. I think we know why. Cherrypickers.
A. For Time:
25 Burpees Over the Erg
50 KB SDHP (70/53)
75 Wall Balls (20/14)
25 Burpees Over the erg
**22 minute cap**
"There are three sides to the strength pyramid: training, nutrition and rest. It takes time to learn how to do various exercises using proper technique, what exercises to do on which training days, what sets and reps to use, etc. Sometimes it can take two or three years to do so unless you happen to be lucky enough to have a mentor."
Make sure you read 'No Rest for the Foolish' from the CrossFit Journal.
Also make sure you check out this extremely helpful video analysis from Spencer Arnold at USAW Regional Championships. It's free coaching, so check it out! Here is the link.
A. Every 2 minutes for 14 minutes:
**Start at 60% and build to a max.**
B. 3 working sets of:
Rest as needed between sets.
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6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102