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6205 192nd St NE
Arlington, WA 98223

(206) 920-4102

Welcome to Pilchuck CrossFit

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.


Friday, 23 September 2016 18:38

Hey everyone!  Just so you know, our own Jason Hopkins is in the midst of KOKORO this weekend.  He's working hard, so make sure you're thinking about him.  You can follow his progress at, or type in Seal Fit on Facebook, Snapchat, or Instagram.  Here is your work for today:

A. 3rds for time:

600m Row

30 Overhead Squats (75/55)

21 Pull Ups


Thursday, 22 September 2016 09:07

A. Every 6:00 for 12:00-

Sprint 800m

B. At the 12:00 mark, every 3:00 for 12:00-

Sprint 400m

C. At the 24:00 mark, every 1:30 for 6:00-

Sprint 200m

**Note times for each sprint individually.**


Tuesday, 20 September 2016 09:02

A. EMOM 10:00-

Odds: 5 Push Jerks (185/115)

Evens: 10 Toe To Bar


10 Overhead Walking Lunges (95/65)

15 Wall Balls (25/20)

20 KB Swings (70/53)


Monday, 19 September 2016 16:57

A. Back Squat


B. For Time

100 Double Unders (2:1 + 5 Burpees)

Run 1,000 Meters

100 Double Unders (2:1 + 5 Burpees)


Friday, 16 September 2016 12:16

Don't forget that TOMORROW starting at 5PM is our Anniversary BBQ! We have plenty of food for you guys, so stop on by and have some brisket and a beverage!

A. EMOM 5:00-

Deadlift x 5 Reps (315/225)


200m Farmers Carry (45's/25's)

15 Box Jump Overs (24"/20")

30 Sit Ups


Thursday, 15 September 2016 16:38

A. Take 10-15 minutes to build to today's heavy:

Power Snatch + Hang Snatch

Rest as needed between sets.

B. Front Squat 

2 - 2 - 2

Rest as needed.

B. Weighted Sit Up

15 - 15 - 15

PCF Anniversary BBQ: What To Bring

Wednesday, 14 September 2016 12:27

As you all know this weekend is our 4th Anniversary BBQ. The party begins at 5PM and will go into the evening, and absolutely anyone and everyone is welcome to come.

We will have food and bevies available to you guys, but if you want to bring a drink and a side you guys are all more than welcome to do so! Also, if you guys have a chair please bring it, and if anyone has a spare table or two we it would be greatly appreciated if we could borrow one! Please contact Coach Spence if you have a spare table and are willing to let us borrow it. 


5 Power Cleans (225/155)


40 Double Unders (2:1 + 5 Burpees)

200m Run

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