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.
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:
30 KB Swings (70/53)
5 Muscle Ups
In light of it being my birthday today, today's work is a surprise. Here is a little hint, and maybe some motivation?
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.**
B. AMRAP 10
20 Calorie Row
20 Wall Balls (20/14)
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!
Deadlift x 3 Reps
**Heavy but perfect.**
Ground to Overhead (45/25)
**Run 200m between rounds.**
**15 minute cap.**
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:
**Build to a max for the day.**
50 Double Unders (2:1)
15 Power Snatch (115/75)
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.**
30 Clean and Jerk (135/95)
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)
CLICK HERE TO PURCHASE ON-RAMP OR CROSSFIT CLASSES
6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102