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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.

Schedule Changes This Week!

Monday, 29 August 2016 09:30

Please don't forget to check MindBody as this week we have a couple different schedule changes to be aware of!

First off, tomorrow (Tuesday the 30th) the 9:15AM & 11AM Class are cancelled. We are doing an off site workout at Shannon's house on Lake Goodwin (Yes you should bring a bathing suit). 

Here is her address:

16610 38th Ave NW

Stanwood 98292

Second, Monday September 5th we will have 2 Classes only. The first class will be at 9AM, the second class will be Barbell Club, and that will be at 10AM. 

A. Back Squat x 5 Reps

**1 heavy set of 5.**

Rest as needed.

B. AMRAP 10

15 Power Snatch (75/55)

30 Double Unders (2:1)

160825

Thursday, 25 August 2016 10:32

A. 3 rds not for time:

Muscle Ups (Bar or Ring) x 1-5 Reps

Double Unders x 25-50 Reps

HSPU x 5-15 Reps

B. Every 2:00 for 20:00-

Hang Snatch (Knee) + Snatch (Floor)

**Build to today's heavy, keeping the focus on the mechanics of the lift.**

 

160824

Wednesday, 24 August 2016 12:31

"The CrossFit stimulus—which is constant- ly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch and no sugar—can give you a pass on chronic disease." 

Make sure you check out 'Fitness, Luck, and Health' from the CrossFit Journal. 

A. Front Squat

5-5-5

Rest 3 minutes between sets.

**Between sets work on progressions we have been working on for Muscle Ups.**

B. In teams of 2:

12 rds for total working time:

Sprint 200m

**Relay style, one athlete sprints while the other rests. Each athlete completes 12 sprints.**

160823

Tuesday, 23 August 2016 13:14

We have some upcoming events to remind you all about, so make sure you make your calendars!

--Today is the start of the 6 Week Beginners Class! You have the option of coming at either 6AM or 7PM. If you could please try to show up a few minutes early it would be greatly appreciated!

--Tuesday August 30th at 10AM, we have an off-site work out at Shannon Mariotti's place. The 9:15AM Class & 11AM Class are both cancelled this day. I will make sure I post Shannon's address on here so everyone knows where they're going. Anyone and everyone that can make it is more than welcome to attend!

--Saturday September 17th we have our annual PCF BBQ. This year the party is going to be at the gym, and will start at 5PM and last until everyone is done celebrating. As always we hope everyone can make it, kids & family members are always welcome!

That is all for now!

A. Every 2:00 for 14:00 (7 sets total):

1 Hang Clean + 1 Clean (Floor)

**Start at 60% and build to today's heavy.**

B. For Time:

30 Pull Ups

400m Run

30 KB Swings (80/62)

400m Run

30 Wall Balls (25/20)

**12 minute cap**

160820

Saturday, 20 August 2016 14:46

Happy Saturday to everybody out there! Congrats on making it thru yet another week. Make sure you take some time this weekend to rest and relax, and don't forget to hydrate!

A. Back Squat x 3 Reps

**1 heavy set of 3.**

Rest as needed.

B. AMRAP 12

5 Power Cleans (195/135)

7 Bar Facing Burpees

9 Pull Ups

160819

Friday, 19 August 2016 13:48

Best of luck to Ryan, Kate & Anna who are competing tomorrow at a local throw down in Lake Stevens! Have fun, we know you will make us proud!

A. For Time:

3 rds:

12 Push Jerk (135/95)

6 Muscle Ups

Immediately in to:

3 rds:

21 Wall Balls (20/14)

12 HSPU

Immediately in to: 

200m Farmers Carry (45/25 in each hand)

**22 minute cap**

160818

Thursday, 18 August 2016 09:05

A. Bench Press

5-5-5

A2. Bulgarian Split Squat

10-10-10

B. For Time:

Run 1,000m

20 DB Snatch (65/45)

30 Hand Release Push Ups

Row 500m

20 DB Snatch (65/45)

30 Hand Release Push Ups

Run 1,000m

 

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