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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.

Next Beginners Class Begins January 24th

Tuesday, 17 January 2017 08:11

Officially one week from today we are all set to begin another On Ramp program! On Ramp is our introductory program to newcomers or people looking to get back into CrossFit in a fun, stress-free environment. On Ramp meets 3 days a week for 6 weeks, and over the course of the 6 weeks we teach athletes of all levels about CrossFit, Nutrition, and the various types of workouts we do in the regular classes. If you are interested in seeing what CrossFit is all about, this is your starting point! Class size is limited, so make sure you get signed up today! 

Make sure for today's work you check out Efficiency Tips for Pull Ups from Chris Spealler. 

A. Front Squat 

3 - 3 - 3

Rest as needed between sets.

B. 3 rds for time:

600m Run

15 Chest To Bar Pull Ups

30 Wall Balls (20/14)

**22 minute cap**

170116

Monday, 16 January 2017 14:21

It's that time of year again where the CrossFit Games Open are just around the corner! We are officially 6 weeks out from the first workout being released, and just like the previous years we hope EVERYONE signs up and participates! We will be doing the workouts every Friday, and we will be bringing food and bevies for everyone. As always we want everyone to come Friday's and support one another, enjoy a beverage and some food! Our schedule for The Opens will be a little different this year, and as we settle on a schedule we will make sure we pass it on to you all!

A. 3 sets:

Deadlift x 3 Reps

Rest 30 seconds

Push Up x 10-20 Reps

Rest as needed.

B. 4 sets against a 3 minute clock:

250m Row

30 Double Unders (2:1)

Ground To Overhead (155/105)

**Score is total number of Ground To Overhead completed.**

**Rest 2 minutes between sets.**

Partner Workout Friday

Friday, 13 January 2017 14:13

Happy Friday everybody, we have made it this far in the week, lets make sure we finish strong today and tomorrow!

A. In teams of 2:

AMRAP 20

10 Partner Deadlifts (220kg/140kg)

20 Partner Burpees

40 Partner Wall Balls 

January On Ramp Starts Tuesday the 24th

Wednesday, 11 January 2017 17:49

Tuesday January 24th we begin another introductory program designed for anyone and everyone to come see what CrossFit is all about! If you are a beginner, or are new to CrossFit, this is your starting point! Over the course of 6 weeks, we will teach you all about CrossFit, Nutrition, and the types of workouts we do in the regular classes in a fun, stress free environment. Classes meet Tuesday and Thursday at 6AM or 7PM, and Saturdays at 7AM or 8AM for 6 weeks. There isn't a better time to start your fitness journey, or to get back on track with it. Class size is limited, so please call, email, or stop on by with any questions or to sign up! 

A. EMOM 30:00-

1- Row (13/10) Calories

2- 3 Muscle Ups

3- 200m Run

170110

Tuesday, 10 January 2017 08:02

We are happy to announce that starting this Friday afternoon we are offering Open Gym! Starting this Friday, from 5PM-7PM we will be offering Open Gym instead of our regular class schedule. There will be one regular CrossFit Class at 4PM, which will be led by a Coach. Open Gym is just that, you are welcome to come anytime we are having it, and may use the gym to do whatever you like. There will be a workout on the board that the regular classes will be doing, but you are welcome to come in and work on skills/drills, or come up with your own workout for that day. As always a coach will be here, and you may ask that coach questions, but the coach will not be formally coaching that class. 

Rules of Open Gym

-Athletes are to be respectful of equipment, and the other athletes working out. There is no need for 1 athlete to take up the entire gym, and use every piece of equipment imaginable. 

-Athletes are to pick up after themselves, just like it was a regular class. Please put all your equipment away when you are finished, and please clean any equipment you were responsible for getting dirty. 

-Open Gym is from 4PM-6PM. Which means at 6PM, it is time to start putting things away. 

Some of you may be very excited for Open Gym, and some of you may not. Right now this a trial, and is not necessarily permanent. If we get a positive response from it, then it will stay, and if we don't then we will change things up. Our goal here is to try and please all of our athletes, so any feedback is always appreciated.

A. Back Squat

5 - 5 - 5

Rest as needed.

B. 7 rds for time:

7 DB Hang Cleans (55/35)

7 HSPU

7 Toe To Bar

**15 minute cap**

 

170106

Friday, 06 January 2017 14:09

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

January On Ramp

Thursday, 05 January 2017 09:47

Tuesday January 24th we begin another introductory program designed for anyone and everyone to come see what CrossFit is all about! If you are a beginner, or are new to CrossFit, this is your starting point! Over the course of 6 weeks, we will teach you all about CrossFit, Nutrition, and the types of workouts we do in the regular classes in a fun, stress free environment. Classes meet Tuesday and Thursday at 6AM or 7PM, and Saturdays at 7AM or 8AM for 6 weeks. There isn't a better time to start your fitness journey, or to get back on track with it. Class size is limited, so please call, email, or stop on by with any questions or to sign up!

A. Front Squat x 1 Rep

**Take 10-15 minutes to build to a heavy single.**

Rest as needed between sets.

B. 3 sets against a 3 minute clock:

Row 500m

HSPU

**Score is total HSPU completed.**

**Rest 2 minutes between sets.**

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