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 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
20 Pull Ups
30 Air Squats
**If you have a 20LB vest, or body armor wear it.**
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**
A. AMRAP 20
5 Full Snatch (80% 1RM)
30 Calorie Row
50 Double Unders (2:1 + 5 Burpees)
Stop Squat x 5 Reps
B. 5 rds for time:
15 KB Swings (70/53)
20 Sit Ups
**15 minute cap**
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
**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
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.**
B. 3 sets against a 4 minute clock:
20 Wall Balls (20/14)
**Rest 3 minutes between sets**
**Score is total Double Unders completed. If you do Single Unders, divide your reps by 3.**
Shoulder Press x 3 Reps
Rest 30 seconds
Weighted Sit Up x 15 Reps
B. For Time:
Power Clean (185/115)
Box Jumps (30"/24')
**12 minute cap**
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6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102