Pilchuck CrossFit posted on Facebook
We are testing a really important benchmark tomorrow, so eat a steak tonight.
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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!
Just a reminder that since Thursday’s On Ramp class falls on the 4th of July, we are moving Thursday’s class to tonight at 7PM. There are still a few spots left in the introductory program, if you would like to join the July On Ramp program, make sure you contact Spencer@Pilchuckcrossfit.com before it’s too late!
Don’t forget tomorrow is the first night of June On Ramp! Class starts at 7PM, if you could show up a few minutes early to get going on some paperwork that would be much appreciated. There are still some spots open for the class, so make sure you call or email Spencer@Pilchuckcrossfit.com to reserve your spot. First class is always free, so come check out what CrossFit is all about!
Heat schedule for tomorrow has been released, you can find it at Games.CrossFit.com. Here are the basics, ladies start tomorrow at 10AM with “Jackie” and males start after at 11AM. Events 2 and 3 begin again in the afternoon starting about 3PM ish.
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Benchmark WOD: “Helen” 3 rds 400 m run 12 Pull-ups 21 KBS (55/35) Finisher: 90 sec AMRAP Tire Flip Jump through. click here to see a video example WOD LOGGING Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes. http://crossfitph.com/2015/07/04/wod-sunday-july-5/
Competitors Program Week 3, Day 6: 6x3 Hang Power Clean (go by feel and the keep weight light to moderate, and the movement fast. If you use a weight that forces you to regrip and reposition in between reps, then it's too heavy. The sets of three should be "touch and go" to the thighs... I.e. Cycled very quickly) -then- 6x3 Weighted pull-up @ 80-85% -Alternating with- 6x3 Weighted dip @ 80-85% -then- 3 rounds for time: 40 air squats 30 cal row 20 toes to bar 10 hang squat snatches (135/95) or 60-65%
Hey Everyone! Just wanted you to know that I'm going to begin offering one-on-one Nutrition and Recovery Counseling. I'll be working with anyone who needs help developing a solid foundation of understanding proper dietary practices and recovery methods, as well as how it relates to your type and level of exercise and/or activity. As someone who's been involved in the health and fitness industry for over fifteen years, I have had my share of experience counseling clients with a wide variety of goals on diet and exercise. I also currently teach nutrition to aspiring fitness trainers. Together, we'll formulate a plan for you to accomplish your goals, whether that's reaching your desired weight, improving body composition, and/or attaining improved performance levels. You can schedule an initial consultation with me to review your individual circumstances, history, and anything else that will allow me to better customize your program. We will then develop a comprehensive program and dietary guide that can help you, whether you're looking to simply lose weight, manage chronic disease expression, and/or optimize overall performance and energy. Sessions can be done in person, via phone, or Skype. I'm currently scheduling appointments now for sessions beginning after July 15th. Fees: Initial consultation: (60-90 minutes) 70$ / Non-Members 50$ / CrossFit Envy Members 30 minute follow up sessions: 40$ / Non-Members 30$ / CrossFit Envy Members To schedule, you can email me at Matt@inceptionathletics.com, or shoot me a text or call at 916-833-0347.
Ask Coach Sam what you can do! http://journal.crossfit.com/2015/06/gymnastics-the-long-journey-worth-taking.tpl
FRIDAY 7/3/15 Quick REMINDER!! CSA Will Be CLOSED Sat. July 4th to observe the holiday. Regular Scheduled programming on Friday and Sunday. FRIDAY WOD- TEAMS of 3 * one person works at a time/ split reps as you like 1200m team row 120 pull ups (scale is team asst. be as creative as you like but the standard is lockout to chin over bar- all team members must use the same bar) 120 Slam Ball (30/20) 120 Toes To Bar ( scale is Toes to Rings/ or V up touching a med ball to your toes) 1200m team row