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PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)7 min AMRAP 10 Slamball 10 Push Ups 2 min rest 7 min AMRAP 15 Air Squats 200m Run 2 min rest 7 min AMRAP 10 Box Jumps 10 KB Deadlift (53/35)...

PSKC CrossFit - CrossFitGymnastics20 min to work on MU progressions Toenail Progression:  https://www.youtube.com/watch?v=AdLJf4si_EM Kipping swing on rings:  https://www.youtube.com/watch?v=uFC2byGEEYgMetconMetcon (Time)10 Rds For Time 3 Dead Lift (275/185) 1 MUMOD1: DL (225/155), 3 pullups + 3 ring dips MOD2: DL (185/125), 3 ring rows + 3 dips on bench...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean First Pull + Clean (Work up to a heavy in at least 5 sets)Pull to the knee and pause, then reset and cleanMore Weightlifting2: Back Squat (See below)1X8@65%, 1X8@70%, 1X6@80% 1X6@85% (yes, these are the same as last week intentionally) - rest...

PSKC CrossFit - CrossFitWeightliftingOverhead Squat (5 X 3 increasing weight)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 -Run 200m -12 Burpee Box Jump Overs -10 Goblet Squats (70/53)MOD1: Squats (53/35) MOD2: Regular burpees, squats (44/26)...

We want to know what we can do better. Please take a couple minutes and fill out this survey. All feedback is anonymous and the info will help make the best gym experience possible. See below:   (function(t,e,n,o){var s,c,a;t.SMCX=t.SMCX||[],e.getElementById(o)||(s=e.getElementsByTagName(n),c=s[s.length-1],a=e.createElement(n),a.type="text/javascript",a.async=!0,a.id=o,a.src=["https:"===location.protocol?"https://":"http://","widget.surveymonkey.com/collect/website/js/yvH2Po16nvGk8eDnHj5Qmt1FQHzKE6E4KW4ChNub6p1MNgO8oaQHrkaSTuEndgko.js"].join(""),c.parentNode.insertBefore(a,c))})(window,document,"script","smcx-sdk"); Create your own user feedback survey ...

PSKC CrossFit - CrossFitPlease help us out by completing this survey! https://www.surveymonkey.com/r/NDDLMD2EMOM - Every Minute on the MinuteEMOM X 8 Odd - 5X Bench Press (70%) Even- 10 pull-upsMetconMetcon (Time)21-15-9 Clean and Jerk (135/95) * 50 DUs after each roundMOD1 - C&J (115/75), 150 single unders MOD2 - C&J (95/65), 100...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Work Rest Stations :30w/:15r x 5 1- Side Medball Slams (20/14) 2- Sledgehammer Slams 3- Sled Push Turf 4- Ski/Row Cals 5- Lunge/Lunge/Squat...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Teamwork Makes the Dream Work! 3 Person Teams 3000m Row 300 Air Squats 150 Burpees 1 person rowing at all times. 1 person working on reps 1 person resting Teammates can alternate whenever necessary. Once row is complete, all 3 can work together on reps, still with 1 person...

PSKC CrossFit - CrossFitMetcon (Time)Teams of 3 Team will have a plate *all guys #45 *all girls #25 *mixed #35 Plate Can never touch ground during workout. 20x Burpee penalty for dropping plate Only one person working at a time Must complete one movement before moving on to next....

  This Saturday we are celebrating 6 years of business! Here’s the plan, we are moving the Pain Clinic back to 3pm. Then immediately following the special anniversary workout we are heading over to Port City for pub food, brew, high fives, and war stories. We’ve put...

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