6205 192nd St NEArlington, 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.
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 www.sealfit.com, or type in Seal Fit on Facebook, Snapchat, or Instagram. Here is your work for today:
A. 3rds for time:
30 Overhead Squats (75/55)
21 Pull Ups
A. Every 6:00 for 12:00-
B. At the 12:00 mark, every 3:00 for 12:00-
C. At the 24:00 mark, every 1:30 for 6:00-
**Note times for each sprint individually.**
A. EMOM 10:00-
Odds: 5 Push Jerks (185/115)
Evens: 10 Toe To Bar
B. AMRAP 10
10 Overhead Walking Lunges (95/65)
15 Wall Balls (25/20)
20 KB Swings (70/53)
A. Back Squat
B. For Time
100 Double Unders (2:1 + 5 Burpees)
Run 1,000 Meters
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)
B. AMRAP 15
200m Farmers Carry (45's/25's)
15 Box Jump Overs (24"/20")
30 Sit Ups
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
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.
A. AMRAP 15
5 Power Cleans (225/155)
40 Double Unders (2:1 + 5 Burpees)
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6205 192nd St. NE | Arlington, WA 98223 | (206) 920-4102