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Happy Saturday to you all, congrats on making it thru another week! I would just like to remind everyone that this coming Tuesday is the start of the May On Ramp program. If you are interested in seeing what CrossFit is all about, this is the place to start! There are still a few spots left to those that are interested in the program, for questions or more information please email Spencer@Pilchuckcrossfit.com. Have a good weekend everybody!

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General Information

NamePilchuck CrossFit
OwnerSpencer Hunsinger
Websitewww.pilchuckcrossfit.com
Phone(206) 920-4102
Emailspencer@pilchuckcrossfit.com
Address6105 192nd St NE #2
Arlington, WA 98223

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Do you Love Your Box? Are YOU PULSE? Help us Grow the Herd and Share This Flyer! #1pulse1community

Frank Bodnar, DC, MS published the post Why Magnesium For CrossFit? on Tabata Times
Constantly deficient  in magnesium = performing at very low intensity. Magnesium deficiency ranges...
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For anyone interested in a 5k in Indian Land follow the link below!:

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Are Early Morning/Late Night Workouts Affecting Your Sleep? http://boxlifemagazine.com/health/are-early-morninglate-night-workouts-affecting-your-sleep

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How cool is this??!!! Congrats and thank you Diane McKinney

CrossFit S3 posted on Facebook

S3 Conditioning Friday: 5 Rounds: 1 Minute Max Effort Hand Release Push Ups 1 Minute Max Effort Step Ups (24/20)(20/16) 1 Minute Max Effort Ab Mat Situps 1 Minute Max Effort Wall Balls (20/14)(14/10) 1 Minute Max Effort Calorie Row -Rest 1 Minute Between Rounds-

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Nothing going on this Friday night?? Check out Glow Flow at Enlighten Yoga: http://www.enlightenyogaclt.com/workshop/new-years-top-40-glow-dark-class-amani-shari-marilyn-friday-january-2-20/

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6 weeks is enough. She's back and ready to crush! Welcome back Lili

No Excuses CrossFit shared a link on Facebook

Happy Birthday Melissa! http://t.co/Qqm8VLWB7L

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Put your running shoes on!

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At CrossFit Rubicon Today

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Ashlie Shrewsbury- I've tried a few Crossfit boxes in the NW Georgia/NW ATL area and none of them compare to CrossFit South Cobb, at all. Yes the programming is awesome, but beyond that the people there are also awesome. The atmosphere and sense of community are CFSC is a fantastic! I also really like that the coaches are eager to help you. Of all the boxes I've tried, and this is box #5 for me, this is the ONLY box that actually has get together and a staff member devoted to newbies and making them feel welcome. If you're working out somewhere else, you're missing out.

CrossFit Chronic shared an image on Facebook

Look who showed up at 6:35am for a 6am class (and a breakfast meet-up). -JL #NeverMissARestDay

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#Repost sassy_massey25 ・・・ All smile around mile 1.2 of "TRIPLE 3" with my wod running buddy… https://t.co/xT218ASTpA

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Tough EMOM followed by a 2k row. The aftermath...

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Quick little shoulder blaster today. Just a reminder that the push press, push jerk and split jerk are LEG FIRST EXERCISES!!! For those of you that are interested, Brandon Tyson did an amazing write up about our recent trip to Colorado. You can read it HERE as well as see some more fantastic pictures!!! Quick reminder that we will be hosting a handstand seminar on September 20th from 12pm-1:30-2pm and it's only $20. [ 106 more words. ] http://crossfitindulto.com/2015/08/27/82715

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Skill Muscle up Kipping ring dips WOD 15, 9, and 6 reps of following exercises for time: Rx: Thrusters (135#/95#) Muscle Ups/Bar Muscle Ups L2: Thrusters (115#/75#) C2B Pull-ups Dips L3: Thrusters (95#/65#) Band Bar Muscle Ups Performance WOD For time: 800m Run 21 Thrusters (75#/45#) 21 “L” Pull-ups Rest and repeat three rounds. Time each individual round. The thruster must originate from a full squat each rep. [ 64 more words. ] http://crossfitrosslyn.com/thursday-82715/

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"Tillman": "Tillman" 7RFT 7 Deadlifts 315/225 200m Run 15 Pull-ups

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DON'T FORGET! Double Under Seminar THIS Saturday with Martha & her sister Tina. They've put on multiple workshops all over. Come by and work your rope skills. Free to members. ($20 drops for visitors). Starts at 1pm.

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8-25-15

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Good work in today's #wod athletes! #whiteboard scores from today. #partnerwod #teamwod #crossfitrosslyn #CrossFit #hanginglsit #chinoverbarhold #handstandhold #wheel #hipbridge #rowing

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Teamwork has been a huge part of this week's #wods. #teamwods are not only fun and engaging, but you end up pushing yourself more for both you and your partner! Today's #wod taught folks how to communicate well with your workout buddy. And it was a pretty spicy one! #rowing #hipbridge #wheel #handstandhold #chinoverbarhold #hanginglsit #crossfitrosslyn #CrossFit

CrossFit Perimeter posted on Facebook

Congrats Phil Habberman- 1st muscle up today. (No video though)

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8.27.2015 Rest or Barbell Club At Barbell Club this week we will be focusing on hip mobility and snatch as it pertains to olympic lifting and CrossFit. Come work on a weakness.

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PM classes knocking out some shoulder work and setting new 2k times!

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Thursday Max Height Box Jump 20-18-16-14-12-10-8-6-4-2 Burpees Sit Ups Squats

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Just breath _____________________________________ #crossfit #crossfitrva #boxjumps #breathe

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Thursday 8.27.15 #Crossfit #Noexcuses #Rowing #HSPU http://t.co/BtambH8tSx

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Deadlifts PRS!

CrossFit Perimeter posted on Facebook

Top EX and RX scores from Monday: EX: Mike Mal 117 E Michael K 86 E Travis B 86 E Chris D 83 E Jeff B 76 E Sam P 60 E Will B 51 E RX: Deanna P 115 RX Travis J 108 RX Fabian L 103 RX Monica D 100 RX Julie S 100 RX Bobi H 95 RX Lindsay M 93 RX Adolph C 93 RX Wendy G 89 RX Michele W 87 RX Robby O 81 RX John C 70 RX Leo O 67 RX Allison V 65 RX Craig W 57 RX Chris Cl 57 RX Andy Hol 51 RX Amit K 50 RX Kile K 44 RX Witt C 41 RX WOD: 20M EMOTM Even: 3 Squat Clean (135/95, 115/75) Odd: Max STOH

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dinah published the post Paleo Butternut Squash Tomato Soup on Nutrition WOD
Ger said this soup was REALLY GOOD, MOM. I was glad to hear that, of course. He's marrying Cassie...
dinah published the post Banana Protein Pancakes on
These beautiful pancakes aren't completely paleo - they have a little old-fashioned oats in them. I...