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6105 192nd St NE #2
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.


Saturday, 29 August 2015 13:47

Happy Saturday to you all, thank you for another great week of effort. We hope you all have a wonderful weekend, try to get a chance to rest and recover, and make some food for the upcoming week!

A. Back Squat x 5 Reps

**1 heavy set of 5.**

Rest as needed.

B. In teams of 2:


100 Double Unders 

50 Wall Balls (20/14)

25 Front Squats (185/115)

**Only 1 person works at a time, partition the reps however you see fit.**


Friday, 28 August 2015 12:30

A. 3 sets of:

Shoulder Press x 3 Reps

Rest as needed.

B. For Time:

Row 500m

75 Air Squats

Row 500m

50 Weighted Sit Ups

Row 500m

25 Pull Ups

Row 500m


Thursday, 27 August 2015 17:56

Dave and Denise Kraski after last weeks miserable hero workout "Rene". Couples that workout together stay together!

A. 3 working sets of:

Front Squat x 3 Reps

Rest as needed.


10 SDHP (115/75)

10 Bar Hopping Burpees


Wednesday, 26 August 2015 13:00

Most of you guys have seen this on floating around on Facebook, but two people very close to me are walking to fight pancreatic cancer. They have set up a page to donate--they are asking only 10$--and this year is particularly special because they are walking for one of our own. Earlier this summer our Jody Wold passed from pancreatic cancer, and this year Cassie and Hayden want to walk for her. Lets show them some support and donate to an amazing cause. 

You can donate here. 

A. 3 rds not for time:


30 Double Unders

10 Toe to Bar

B. 5 rds for time:

Run 400m

15 Push Ups

9 Hang Power Snatch (95/65)

3 Muscle Ups

**22 minute cap.** 


Tuesday, 25 August 2015 13:32

I came across this picture on my daily internet musing on, and although the fireman is not working in our state, I think it's only right we give a shout out to ALL the firefighters who are busy across the state helping fight the wildfires. 

A. Every 2 minutes for 16 minutes complete:

Clean x 1 Rep

**Build to a max.**


2 Wall Climbs

10 Lateral Box Jumps (20")

20 KB Swings (53/35)

September On Ramp Starts Next Tuesday!

Monday, 24 August 2015 11:09

It's that time of the month again where we start having spots filled in our introductory program. The class is designed for anyone and everyone to see what CrossFit is all about. The class takes place every Tuesday and Thursday nights at 7PM, and Saturday mornings at 8AM for 4 weeks. In those classes we learn CrossFit's core movements and concepts, as well as learn the types of workouts we do in the regular CrossFit Classes. If you are interested in seeing what CrossFit is all about then this is the place for you! Spots are going fast, so make sure you reserve your spot soon! If you have any questions feel free to email, call, or just come on in and stop by!

A. 3 working sets of:

Back Squat x 5 Reps

Rest as needed. 

B. For Time:


Push Jerk (135/95)

Chest to Bar Pull Ups

**30 Double Unders between rounds.**


Saturday, 22 August 2015 14:07

A. Every 2 minutes for 16 minutes complete:

Snatch 1.1

**Build to a max.**

Rest as needed. 


3 Thrusters (95/65)

3 Bar Hopping Burpees

6 Thrusters (95/65)

6 Bar Hopping Burpees

9 Thrusters (95/65)

9 Bar Hopping Burpees

**Continue up the ladder progressing by 3 reps in 7 minutes.**

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