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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.

150420

Monday, 20 April 2015 09:09

I know that this post is a little overdue, but I just wanted to thank you all for such an amazing Friday-This morning. Friday was my birthday, and the entire day was a blast. I can't thank you all enough for taking the time out of your day to wish me a Happy Birthday, and I can't thank those of you enough who got me a card or a gift. Thank you all so much. 

Saturday morning started off like Friday, I got some more Happy Birthdays while at our Weightlifting Meet. But on top of that our athletes straight up crushed their first meet. We had 2 athletes finish 1st and 2nd in their session, with the others close behind. We received praise from other athletes and coaches from established clubs in the area saying how great our lifters performed. I wish I could take credit for all of their success, but I really can't. I consider my learnings and coaching an extension from other coaches--the first being Ben Hillman. So if you should be thanking someone, you should be thanking them first.  

Again, I can't thank you all enough, but thank you for such an amazing weekend. 

A. 3 working sets of:

Back Squat x 5 Reps

Rest as needed. 

B. For Time:

Run 800m

30 KB Swings (70/53)

15 Burpees

5 Muscle Ups

15 Burpees

30 KB Swings (70/53)

Run 800m

150417

Friday, 17 April 2015 10:18

In light of it being my birthday today, today's work is a surprise. Here is a little hint, and maybe some motivation? 

 

 

150416

Thursday, 16 April 2015 11:06

Make sure you check out '3 Steps to Making the Impossible Possible' by Spencer Arnold. It is definitely worth the 5 minutes of your day to read. 

Don't forget that today and tomorrow we are testing 2 important lifts, today the Front Squat, tomorrow will be a surprise. Here is a hint: My favorite lift. Make sure you are here so we don't miss out!

A. Front Squat x 1 Rep

**Establish a Max for the day.**

Rest as needed. 

B. AMRAP 10

20 Calorie Row

20 Wall Balls (20/14)

Remember Schedule Change for Saturday

Wednesday, 15 April 2015 09:07

Please don't forget that there is a small schedule change for this coming Saturday. This Saturday only, the 10AM CrossFit Class is CANCELLED, as well as Barbell Club at 11AM. 

We have a handful of Weightlifters competing at a local competition at CrossFit Industrious, so if you are around that area or if you are looking for something to do, come on down! 

A. 3 working sets of:

Deadlift x 3 Reps

**Heavy but perfect.**

Rest as needed. 

B. For Time:

21-15-12-9-6-3

Ground to Overhead (45/25)

Pull Ups

**Run 200m between rounds.**

**15 minute cap.**

150413

Monday, 13 April 2015 08:20

Good Monday morning everybody, before we get too far along in the week, there is a small schedule change coming to this weekend. Saturday the 18th, there will NOT be a 10AM CrossFit Class, and there will not be Barbell Club. On Ramp will still meet at 8AM, and there will also be a 9AM CrossFit Class. If that's overly confusing, you can go to mindbody to see the schedule changes. 

A. Every 2 minutes for 12 minutes:

Snatch 1.1

**Build to a max for the day.**

B. For Time:

50 Double Unders (2:1)

25 Burpees

15 Power Snatch (115/75)

25 Burpees

50 Double Unders (2:1)

150411

Saturday, 11 April 2015 14:36

Happy Saturday everybody! Congrats on making it thru another week, have an outstanding weekend. Try and rest and relax if you get the chance, and we will see you all next week!

A. Back Squat x 5 Reps

**Build to a heavy set of 5.**

Rest as needed. 

B. For Time:

Run 1,000m

30 Clean and Jerk (135/95)

Run 1,000m

150410

Friday, 10 April 2015 12:39

A. 3 working sets of:

DB Shoulder Press x 10 Reps Each Arm

Rest As Needed. 

B. Every 6 minutes for 18 minutes complete:

Row (25/20) Calories

20 Hand Release Push Ups

20 KB Swings (70/53)

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