6105 192nd St NE #2Arlington, 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.
Happy last Blue Friday everyone! If you didn't eat a steak last night for dinner, than eat 2 for breakfast, cause we're testing our Back Squat today!
And since some of us are working thru a Nutrition Challenge, make sure you thank Coach Dawn for this link to Paleo Friendly Super Bowl snacks.
A. 3 sets not for time:
9-12 Toe To Bar
25-50 Double Unders
1-5 Muscle Ups
B. Back Squat
**Build to a heavy single.**
Here is an original for everyone. I am not sure how long ago this was, but here is Craiger and Dawn. Always been there, even since the beginning!
Since tomorrow is our last Blue Friday of the season, don't forget to sport some 'Hawks gear (Or Packers or Bears gear Mark and Pat) as football season comes to an end. AND remember we are testing our Back Squat, so don't forget to eat a steak tonight.
A. Every 4 minutes for 16 minutes:
15 Hand Release Push Ups
9 Power Snatch (115/75)
15 Wall Balls (20/14)
It's that time again where we begin a new On Ramp! This coming Tuesday at 7PM the February On Ramp program starts! On Ramp is our introductory class to CrossFit where we learn CrossFit's core movements and concepts. Each class is an hour long, and meets Tuesday and Thursday nights at 7PM, and Saturday mornings at 8AM. Anyone and everyone is welcome to participate, if you have any questions or want to sign up for the class, please call or email
A. 3 working sets of:
Front Squat x 3 Reps
**5# heavier than last week.**
B. 5 rds for time:
5 Deadlifts (315/225)
10 Bar Hopping Burpees
**8 minute cap.**
Hopefully you guys ate a steak last night for dinner, because today we are doing Clean and Jerks.
If you guys want to see an old school video from CrossFit.com, check out Pat Barber's session with Mike Burgener.
And even though it is a failed lift, check out D'Angelo Osorio's 202kg C&J attempt. In particular watch his perfection of footwork in the Jerk.
A. Clean and Jerk x 1 Rep
**Establish a Max.**
Good Monday morning everybody, hopefully you guys had a nice relaxing weekend with no Seahawks on. See you all today for some fun!
Speaking of, with today's ton of Pull Ups, make sure you check out Cherie Chan's tutorial on the Kipping Pull Up.
Or if we have been working on the Butterfly Pull Up, check out Chris Spealler's tutorial on the Butterfly Pull Up.
A. 3 working sets of:
Back Squat x 5 Reps
Stick with it! This is our last week of adding weight. Friday we are testing our Back Squat.
Run 400m/Row 500m
50 Double Unders (2:1 + 5 Burpees)
15 Pull Ups
Happy Saturday everybody! Congrats on making it thru another awesome week. Make sure you guys rest and relax and we will see you guys on Monday!
A. Every 5 minutes for 25 minutes:
10 Thrusters (95/65)
10 Hand Release Push Ups
CLICK HERE TO PURCHASE ON-RAMP OR CROSSFIT CLASSES
6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102