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.
Join us next Tuesday (December 1st) as we begin another Introductory program to CrossFit. Anyone and everyone of all levels are welcome to join, and as always the first class is on us. In the classes we will learn CrossFit's core movements and concepts, and the types of workouts we do in the regular CrossFit Classes. Feel free to call with any questions, or stop on in to see the place! Class size is limited, so reserve your spot fast!
A. Back Squat x 1 Rep
**Build to a heavy single.**
Rest as needed.
B. Option 1 or Option 2.
Good Monday to you all, please don't forget that this week is a little funky because of the Holiday. In case you forgot here is the schedule change for the week:
Thanksgiving Day: On Ramp at 8AM, and 1 CrossFit Class at 9AM.
Friday November 27th: Gym is CLOSED.
Saturday: We return to a normal schedule.
A. Hang Clean x 2 Reps + 1 Jerk
**Build to a max.**
Make sure you check out THIS VIDEO from Chad Vaughn analyzing the Clean and Jerk. Today's complex is a little different, but a lot of the points apply. Make sure you check it out!
B. AMRAP 7
5 Push Jerks (155/105)
30 Double Unders (1:1 + 5 Burpees)
Happy Saturday to everyone out there! Congratulations to everyone that participated in the nutrition challenge this time around! Enjoy those cheat meals, and for all of our sake eat something delicious and unhealthy! Rest and relax for the weekend, and we will see you next week!
A. Snatch 1.1
**Build to a max.**
**Rest 10 seconds between singles.**
3 Front Squats (155/105)
3 Deficit Push Ups
6 Front Squats (155/105)
6 Deficit Push Ups
9 Front Squats (155/105)
9 Deficit Push Ups
**Continue up the ladder progressing by 3 reps each round.**
**Score is total reps completed.**
Happy Friday to everyone out there! Just a reminder that if you have not gotten ahold of Coach Dawn to get re-measured and weighed in before the end of the Nutrition Challenge please do so ASAP! Your challenge is not over until you get remeasured!
Also, please remember that next week we have some schedule changes, in case you forgot here they are:
Thanksgiving Day: On Ramp at 8AM, Regular CrossFit Class at 9AM. There will only be one big class Thanksgiving Day. I know some of us will have family visiting, please no visitors if they do not consistently do CrossFit at another affiliate. If they do CrossFit consistently at an affiliate we would love to have them. We expect another very large group this year, so please no visitors looking to try CrossFit for the first time.
Friday: No CrossFit Classes. The gym is CLOSED.
Saturday: Regular Saturday schedule.
A. Back Squat x 5 Reps
**1 heavy set of 5.**
B. 3 rds for time:
50 Air Squats
10 Hang Cleans (135/95)
5 Muscle Ups
A. Every 2:00 for 14:00 (7 sets total) complete:
1 Hang Clean + 1 Clean
**Start at 60% and build to a max.**
**10 minute cap.**
Thankfully we have power back at the compound, therefore we are back to a regular schedule for today and the rest of the day!
Also, this Saturday is the end of the Nutrition Challenge! If you have not yet emailed Coach Dawn, please do so you can get re-measured and weighed in for the final time.
A. 3 working sets of:
Front Squat x 2 Reps
(30/25) Calorie Row
20 Ground to Overhead (45/25)
10 Ring Dips
“It’s really, I think, hard to imagine that evolutionary development somehow left us with a chronic water deficit that has to be compensated by artificially forcing fluid intake. It makes no sense."
Make sure you guys check out 'Dispelling Hydration Myths With Dr. Mitchell Rosner' from the CrossFit Journal.
And for today's workout make sure you check out Russell Berger cue the Push Jerk! You can watch the video HERE.
A. Every :60 for 10:00 complete:
Odds: 5 Deadlifts
Evens: 5-10 Strict Pull Ups/2-5 Muscle Ups
** For the Deadlift build to a heavy but perfect set of 5.**
B. For Time:
15 Push Jerks (155/105)
9 Chest to Bar Pull Ups
12 Push Jerks (155/105)
15 Chest to Bar Pull Ups
9 Push Jerks (155/105)
21 Chest to Bar Pull Ups
**18 minute cap.**
CLICK HERE TO PURCHASE ON-RAMP OR CROSSFIT CLASSES
6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102