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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.

A Little Murph Warm Up

Saturday, 30 April 2016 14:20

Happy Saturday everybody! Have a fantastic weekend, try to rest and recover for the upcoming week. We will see you all on Monday!

A. AMRAP 30

800m Run

10 Burpees

20 Pull Ups

30 Air Squats

**If you have a 20LB vest, or body armor wear it.**

160429

Friday, 29 April 2016 16:05

Happy Friday everyone!  You all made it through another week.  Let's put the distractions behind us, and focus on on the weekend.  I hope you all hear a song that helps inspire you through the WOD today!  Speaking of, here it is:


A. 3 sets of:

Front Squat x 2 Reps

Rest as needed.


B. 3 rounds for time:

20 Lateral Box Jumps (20"/20")

10 Hang Cleans (155/105)

5 Muscle Ups (15 Ring Rows + 15 Ring Dips)

**12 Minute Cap**

160428

Thursday, 28 April 2016 14:29

A. AMRAP 20

5 Full Snatch (80% 1RM)

15 HSPU

30 Calorie Row

50 Double Unders (2:1 + 5 Burpees)

160427

Wednesday, 27 April 2016 08:36

A. 3 sets of:

Stop Squat x 5 Reps

Rest as needed.

B. 5 rds for time:

200m Sprint

15 KB Swings (70/53)

20 Sit Ups

**15 minute cap**

160426

Tuesday, 26 April 2016 14:04

We are still about a month away from Memorial Day, but like last year we will be doing "Murph" Saturday May 28th. We will have one class that morning, and absolutely everyone and anyone is invited! The times of the classes that morning will be decided in the next few weeks, and we will make sure we let you guys know as soon as the times are decided.

A. 4 sets for reps:

:30 Muscle Ups

:30 Rest

:30 HSPU

:30 Rest

**Score is total reps of Muscle Ups combined with Handstand Push Ups.**

B. AMRAP 10

10 Thrusters (135/85)

10 Chest to Bar Pull Ups

10 Burpees

160425

Monday, 25 April 2016 08:23

Good Monday morning, hopefully you all had a chance to rest and recover over the weekend! Time to get back to work! 

Make sure you check out 'Nick's Sesame Chicken With Broccoli' if you are looking for a new recipe! 

A. Split Jerk x 1 Rep

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

Rest as needed.

B. 3 sets against a 4 minute clock:

500m Row

20 Wall Balls (20/14)

Double Unders

**Rest 3 minutes between sets**

**Score is total Double Unders completed. If you do Single Unders, divide your reps by 3.**

160421

Thursday, 21 April 2016 09:23

A. 3 sets of:

Shoulder Press x 3 Reps

Rest 30 seconds

Weighted Sit Up x 15 Reps

Rest as needed.

B. For Time:

12-10-8-6-4-2

Power Clean (185/115)

Box Jumps (30"/24')

**12 minute cap**

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