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.
A. Every 60 seconds for 10 minutes:
Touch & Go Power Snatch x 3 Reps
**Build to today’s heavy.**
B. Front Squat x 1 Rep
**Take 15 minutes to build to a max.**
Rest as needed.
C. 3 sets of:
Deficit Push Up x 15 Reps
**if athletes need to do banded push ups they are allowed, same goes for push ups off the knees**
As promised we have an event this week from last weekend's CrossFit Games. Make sure you have a little extra to eat and drink with lunch today because it's looking like it's going to be another scorcher!
A. "Heavy DT"
5 rds for time:
9 Hang Cleans
6 Push Jerk
10 rds for time
"To move all significant health markers in the right direction, do more work faster, trainers say.''
Make sure you check out 'No Intensity, No Results' from the CrossFit Journal.
A. 3 sets of:
Stop Squat x 5 Reps
B. Every 3:00 for 24:00-
**If your run is 2:30 or greater, run every 4:00 for 24:00**
Don't forget that today is Monday, so those of you doing the nutrition challenge make sure you get your food logs in!
A. 3 sets:
Bulgarian Split Squat x 5 Reps/Leg
Rest 30 seconds
Seated Dumbbell Press x 10 Reps
B. For Time:
400m Med Ball Run
50 Double Unders
**20 minute cap**
Bench Press x 5 Reps
Strict Toe To Bar x 10 Reps
50 Pull Ups
21 Thrusters (95/65)
Happy Hump Day everyone!! We are loving everyones efforts this week and smiling faces!! Its been warm out and is going to continue to stay warm so make sure you all are hydrating with plenty of water!! Coach Dawn is back so CrossFit Kids will be back to normal starting tomorrow!! She is excited and has missed everyone! Enjoy your day and get plenty of rest!!
Stop Squat X 5 Reps
B. Every 5:00 for 20:00 minutes complete:
16 Pull Ups
8 Deadlifts (275/185)
Hope everyone is enjoying this BEAUTIFUL Tuesday! Everyone participating in the nutrition challenge CRUSHED week 1 and us coaches are very impressed with the solid efforts. Keep up the fantastic and hard work! Also we really do apologize but Coach Dawn has strep throat and is not cleared for any activity or being around people and kiddos, so CrossFit Kids is unfortunately cancelled today. We will keep you posted about Thursdays class if she gets cleared. Thank you all for understanding. Also if you wanted to order our 4th of July shirt we are sending in our second order this week so if you have not done so write you name down before we send the order in so you can get that T-Shirt!! Come crush today workouts then go out and take in the sunshine and beautiful weather while its here!!
A. Every 2:00 for 12:00 (6 sets total):
5 Touch and Go Power Cleans
**Build to todays heavy - All reps must be touch and go**
B. 5 Rounds for time:
200M Farmers Carry (45's/25's)
15 Hand Release Push Ups
30 Double Unders (2:1+5 Burpees)
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6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102