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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.

Membership Changes & Murph Tomorrow!

Friday, 27 May 2016 15:07

Most of you by now know we are moving next weekend and are hopeful we can start classes in the new space the following Monday. However, because of our growing population and the move, we are going to have an increase in price in our memberships. Each membership will increase $5/month. Everything will be automatically updated for the month of June, if you have any questions please don't hesitate to talk to Spencer about the changes. All of our prices have been updated on the Schedule & Pricing tab of our website. We apologize for any inconveniences.

Also, a reminder that tomorrow is our annual 'Murph'. There will be two classes tomorrow morning, the first is at 8AM for the 6 Week Challenge athletes, and the second is at 9AM for the regular classes. We hope you all can make it!

A. Back Squat x 5 Reps

**1 heavy set of 5.**

Rest as needed.

B. AMRAP 7

In teams of 2:

Clean & Jerk (135/95)

**Score is total reps. each partner must complete 5 repetitions at a time.**

160526

Thursday, 26 May 2016 12:59

We have an update on the new space! Today or tomorrow I should be getting the keys to the new space, with a date all set to move next weekend June 3rd-5th. There will be some cancellations to classes so we can move in one weekend and be set to have classes ready to rock the following Monday. As far as help needed for the move, we will let you guys know with any help we need! Just about every single one of you has offered to help, please know that it is greatly appreciated!

A. AMRAP 16

2 Full Snatch (155/105)

4 Burpees

10 Double Unders

4 Full Snatch (155/105)

8 Burpees

20 Double Unders

6 Full Snatch (155/105)

12 Burpees

30 Double Unders

**Continue up the ladder with Snatches increasing by 2 reps each round, Burpees increasing by 4 reps, and Double Unders by 10 reps.**

160525

Wednesday, 25 May 2016 17:26

A. Every 2:00 for 14:00 complete:

Clean & Jerk 1.1

**Build to a max.**

B. 3 sets:

Front Squat x 2 Reps

C. Ring Dips

15-15-15

160524

Tuesday, 24 May 2016 09:48

For those of you looking for a delicious chicken recipe, make sure you check out Honey Sesame Chicken Thighs from Nick Massie. You will not be disappointed!

Please don't forget to double check MindBody as we have some schedule changes coming up for this weekend for Memorial Day. In case you already forgot, here they are:

Saturday-6 Week Challengers meet @8AM ONLY. Memorial Day 'Murph' will be right after at 9AM. THIS IS YOUR ONLY CHANCE TO DO MURPH!

Sunday & Monday-No CrossFit Classes or Barbell.

Tuesday-Return to regular class schedule. 

A. 3 sets for max reps:

:30 Muscle Ups

:30 Double Unders

:30 HSPU

:30 Rest

B. Every 6:00 for 24:00 (4 sets total) complete:

800m Sprint

Benchmark Friday!

Friday, 20 May 2016 14:07

Two important benchmarks are getting tested today, so even though it's nice out get in here and lets measure some progress!

A. Something Heavy

B. Something Short

160519

Thursday, 19 May 2016 12:35

A. Deadlift x 5 Reps

**1 heavy set of 5.**

Rest as needed between sets.

B. Every 5:00 for 20:00 complete:

400m Row

10 Burpees

20 KB Swings (70/53)

160518

Wednesday, 18 May 2016 11:47

A. For Time:

100 Double Unders

50 HSPU

40 Calorie Row

30 Push Jerk (165/110)

20 Front Rack Lunges (165/110)

 

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