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, but more importantly congratulations to everyone that made it thru our last week of The Opens. Throughout this coming week I will post some thoughts and my takeaway of this years workouts--some of you might find them interesting, some of you maybe not so much. Nonetheless congratulations to you all for making it thru this year, and I hope we were able to make the workouts enjoyable for you guys! Here is going back to normalcy, and lifting heavy shit.
A. Back Squat
**Heavy set of 5.**
Rest as needed.
B. AMRAP 10
9 Deadlifts (225/155)
15 Pull Ups
21 10-Meter Sprints
Happy Friday ladies and gentlemen! Congratulations on not only making it to Friday, but also making it to the last workout of the 2015 CrossFit Games Opens. As always, you guys can check out the workout, the variations, and the movement standards at Games.CrossFit.com. Like last week we have BBQ ready for you guys, so if you want to bring a side and your favorite beverage you are always welcome!
A. CrossFit Games Opens workout 15.5
Row for Calories
As most of you know tonight they release the last Opens workout for 2015, so make sure you write down your guess for what you think it may be! It has to be written on the whiteboard, and closest to will win some free PCF gear. Also, we have the same format as last week. Come to class hungry, bring a lawn chair and some bevies and lets enjoy the last workout together.
A. Every 2 minutes for 14 minutes:
1 Hang Clean + 1 Clean
**Start at 60% and build to a max for the day.**
B. 3 working sets of:
Front Squat x 2 reps
**Pause in the bottom of each rep.**
C. Ring Row
Don't forget that as we near Thursday, that we take a shot at predicting the last Opens workout. Last week no offense, but none of you guys were close at all, so we will try again this week! Since last Friday was so much fun we will go ahead and have a repeat event, come to class Friday hungry for pulled pork, and bring your favorite bevi!
Also, make sure you read 'Prepare to Succeed: PLanning and Preparation.'
And make sure you check out 'In The Rocking Chair Part 2' with Mike Burgener.
A. 3 rds not for time:
Chest To Bar Pull Ups x 10-15 reps
Double Unders x 25-50 reps
Muscle Ups x 1-5 reps
B. 5 rds for time:
Row 25 Calories
25 Air Squats
25 KB Swings (70/53)
It is that time again where spots for our next On Ramp program are being filled. If you are interested in CrossFit and seeing what it's all about, than the On Ramp program is the place for you! Our next program begins Tuesday April 7th at 7PM, and will last 4 weeks meeting Tuesday and Thursday nights at 7PM, and Saturday mornings at 8AM. Over the course of 4 weeks we will learn CrossFit's core movements and concepts, as well as discuss basic nutritional. Spots are filling, so make sure you reserve your spot fast. You may call or email
A. 3 working sets of:
Back Squat x 5 Reps
**Rest as needed.**
B. AMRAP 12
30 Double Unders (2:1)
20 Hand Release Push Ups
15 Wall Balls (20/14)
10 Power Snatch (95/65)
Make sure you check out 'In the Rocking Chair With Coach Burgener' from the CrossFit Journal. Coach Mike Burgener has a large influence on things that we do around here, so get to know him!
Deadlift x 3 Reps
B. 3 rds for time:
5 Push Jerks (155/105)
10 Bar Hopping Burpees
15 Toe To Bar
**8 minute Cap.**
Don't forget ladies and gentlemen that TODAY is Gameday! Go thru the good luck routine, and prepare to do work. Also make sure you visit Games.CrossFit.com to double check movement standards for today's fun. You can find the workout, and scalable variations of the workout HERE.
Also make sure you bring your favorite beverage this afternoon (Or this morning--it is Friday after all) because we have 30 pounds of Brisket to demolish after 15.4. See you all for some fun!
A. Opens Workout 15.4
3 Cleans (185/125)
6 Cleans (185/125)
**Continue up the ladder in the allowed time.**
**HSPU increase by 3 reps after each set, Cleans increase by 3 reps after every 3rd set.**
CLICK HERE TO PURCHASE ON-RAMP OR CROSSFIT CLASSES
6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102