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.
Don't forget that December 24th at 10AM we are doing our annual "12 Days of Christmas". Although there are many variations--and ours has not been thought of yet--we hope some of you are willing to give it a shot. If a formal class is more your style remember there is a regular CrossFit Class at 9AM.
For those of you who haven't seen or heard or are looking for an example of 12 Days, here is just an example. No, this is not the variation we are doing.
A. 3 working sets of:
Segment Snatch 1.1
**Rest 2 minutes between sets.**
B. For Time:
Run 1 Mile OR Row 2K
Happy Saturday everyone! Congrats to those that PR'd the Clean and Jerk this morning. We hope all of you guys have a great weekend. Rest and recover, and Go Hawks!
Also, just a reminder that next week we have some schedule changes due to the holidays. In case you forgot here they are:
Regular schedule thru Tuesday the 23rd.
December 24th: 9AM CrossFit Class, and "12 Days of Christmas" at 10AM. 10AM is not a formal class as us coaches will be participating with you guys, but everyone is welcome to come!
December 25th: Closed.
December 26th we return to a regular class schedule thru the 30th.
December 31st: 9AM, 10AM, and Barbell Club at 11AM.
New Year's Day: Closed.
A. Every 2 minutes for 20 minutes:
Clean and Jerk x 1 Rep
**Start at 60% and build over the 10 sets.**
B. Back Squat x 5 Reps
**BUild to a heavy set of 5.**
**5# heavier than last week.**
For those of you looking for a new dinner recipe perhaps for Christmas, make sure you check out this Smoked Ham Recipe by Nick Massie from the CrossFit Journal.
And for today, HERE are some efficiency tips for muscle ups. Enjoy.
A. Every 5 minutes for 20 minutes:
Run 400m/Row 400m
5 Power Snatch
5 Muscle Ups (10 Pull Ups/10 Dips)
Happy Thursday to everyone out there, the week is coming to a close so keep pushin'!
Front Squat x 3 Reps
**3 second pause.**
**5# Heavier than last week.**
Rest 2-3 Minutes between sets.
B. 3 rds for time of:
15 Burpee Box Jumps (24"/20")
25 KB Swings (53/35)
January 15th our very own Craiger has invited Pilchuck CrossFit to participate at the Lowell Elementary Family Fitness Night. We participated last year without any idea of what we were getting ourselves into and it was an absolute blast. Last year I took a couple volunteers to the school to help out, and this year we would love to have even more volunteers come and participate and express some fitness. If anyone has any questions, or would like to volunteer please let Coach Spence or Coach Dawn know!
A. EMOM 8
Odds: 6-10 Strict Pull ups (1-5 Muscle Ups)
Evens: 25-50 Double Unders
B. 3 rds for time:
50 Air Squats
25 Hand Release Push Ups
10 Deadlifts (225/155)
This morning during my daily internet musing for good, useful stuff I came across an article in perfect time. I have been having some back issues, and instead of hunting for the issue I resorted to Aleve. I remembered an athlete of mine had low back issue and we solved working on the glutes and the psoas. I decided to do some work on the areas and after about 2 minutes I went ahead and cancelled my chiropractic appointment.
For those of you who don't know what your psoas is and why it's important, check out 'Where is my Psoas and why is it important?'
Back Squat x 5 Reps
Rest 2-3 minutes between working sets.
B. AMRAP 12
3 Push Press (95/65)
3 KB Swings (70/53
3 Wall Ball (20/14)
6 Push Press (95/65)
6 KB Swings (70/53)
6 Wall Balls (20/14)
**Continue up the ladder progressing by 3 reps each round in the allowed time.**
Happy Monday everybody, make sure you guys take a look at the holiday hours for next week, and the following week as well!
1) We will have a regular schedule thru December 23rd.
2) Christmas Eve, there will be 1 CrossFit Class at 9AM. At 10AM we will be doing "12 Days of Christmas". This is not a class, but if you would like to do the workout you are more than welcome to participate but us coaches will be partaking in the marathon.
3) Christmas Day--Closed.
4) December 26th we return to a regular schedule until December 31st.
5) December 31st we will have 2 morning classes, at 9AM and 10AM, and then Barbell Club will meet at 11AM.
6) New Year's Day we are closed, and return to a regular schedule the 2nd.
A. 5 rds for time:
Run 400m/Row 500m
6 Power Cleans (185/115)
12 Pull Ups
**20 minute cap.**
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6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102