Blog

PSKC CrossFit - Liftmore (Olympic Lifting)Hatch Squat Program Week 4 - Day 2 CLASS IS NOW AT 6:30 ON BOTH TUESDAY AND THURSDAYWeightlifting1: 3 Position Clean (Work up to 1RM) 1 x High hang squat clean 1 x low hang squat clean 1 x full clean (touch...

PSKC CrossFit - CrossFitSKILL1: Metcon (No Measure)Divide up the class into the following groups and spend around 15 minutes working on the following: A) Kettlebell Snatch Technique Review and Work Up to a Heavy Set OR B) Butterfly Pull Up or Muscle Up work (Butterfly - Great instructional...

PSKC CrossFit - CrossFitWeightlifting1: Split Jerk (6 x 1 @ 90%)Accessory2: Strict Press from split position (3 x 6 - Climbing in Weight)https://www.youtube.com/watch?v=ahQ3L3-Uc88Metcon3: Metcon (Time)Teams of 2 (1 athlete works at a time) 30-20-10 total reps for time of: Rx: Power Clean (135/95) Box Jumps (24/20) Push Jerks (135/95) Toes to...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Mid Week Pain Clinic 1) P1 Row 250m P2 Double KB Rack Hold 2) P1 Renegade Row x 10 (53/35) (w/o push up) P2 Overhead Hold (45/25) 3) P1 Burpees x 7 P2 KB...

          Starting this January we are launching 3 new Winter programs at PSKC. The first two programs are for high school aged athletes. This year we are doing BOTH male and female programs. If your athlete isn't involved in sports in the winter this is an...

PSKC CrossFit - Liftmore (Olympic Lifting)Hatch Squat Cycle Week 4 - Day 1Weightlifting1: Snatch from the Blocks (7 x 2)More Weightlifting2: Back Squat (See below)1*8 65% 1*8 70% 1*6 80% 1*6 85%3: Front Squat (See below)1*5 70% 1*5 75% 1*5 80% 1*5 85%...

PSKC CrossFit - CrossFitSKILL1: Double KB Clean + Double KB Snatch + Double KB Thruster (1RM)Complete the complex without sitting the kettlebells down.Metcon2: Metcon (AMRAP - Rounds and Reps)7 Minute ascending ladder by 3's (i.e. 3, 6, 9, 12, etc.) of each of the following: Rx: ...

PSKC CrossFit - CrossFitWeightlifting1: Deadlift (6 x 1 @ 90% )There is NO all out set today.Accessory2: Dimel Deadlift (3 x 15 @ 30-40% of Max Deadlift)Start at the top and lower the bar to just below the knee while shifting weight back to the...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Tabata :20w/:10r x 8 @ each station 1) Overhead Swings (53/35) 2) Row/Ski 3)KB Thruster (53/35) Switch arms each round 4)Plate Push...

For those that don't know, our gym is located down the block from one of the largest rehab facilities in the state. Seeing that our area has one of the largest drug problems in the state, you can imagine it's a pretty big place with...

Follow

Get every new post delivered to your Inbox

Join other followers: