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PSKC CrossFit - CrossFitThere are shirt sizes to try on hanging up if you're wanting to order one of the new shirts. Pre-order info will be available online later on Monday.WeightliftingFront Squat (5 x 5 at 60% )Last set is all out, as many reps...

PSKC CrossFit - Liftmore (Olympic Lifting)WeightliftingNon-Heaving Snatch Balance (4 x 2 (climbing) )Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.Snatch Pull + Full Snatch (Work up to a heavy double)1 pull...

PSKC CrossFit - CrossFitMetcon1: Metcon (AMRAP - Rounds and Reps)Teams of 4 complete AMRAP in 10 minutes: 2 athletes working at a time athletes working must complete exercise together before moving to next exercise. 20 calories skierg (only 1 athlete) 40 Sit ups 60 Double unders rest 2 minutes2: Metcon (AMRAP...

PSKC CrossFit - CrossFitGymnastics1: Pull-ups (3 x 5 reps)2: Ring Dips (3 x 5)3: Handstand Push-ups (3 x 5)Accessoryhollow rocks (3 x 10)Metcon1000m Row (Time)Max Effort 1000m Row...

PSKC CrossFit - CrossFitWeightliftingPush Press (Establish training max for single)MetconMetcon (AMRAP - Reps):40/:20 x 4 -toes to bar -overhead walking lunges (45/25) -Russian Swings (70/53) -slamball *Score is TOTAL number of reps accumulated *Rest :60 between each round...

This summer we are proud to offer a strength and conditioning program specific to high school football athletes. The success on the field in Fall is earned during the heat in the Summer. For the first time ever PSKC will be accepting 10 area athletes into our...

PSKC CrossFit - CrossFitWeightliftingComplex of Power Clean - Squat Clean (build up to a heavy single)Perform 1 x power clean then 1 x squat clean without letting go of barMetconElizabeth (Time)21-15-9 Clean, 135# / 95# Ring Dips...

PSKC CrossFit - CrossFitWeightliftingFront Squat (establish training max for the cycle)MetconMetcon (Time)400m run then 21-15-9 deadlifts (225/155) box jumps (24/20)...

PSKC CrossFit - Liftmore (Olympic Lifting)WeightliftingStrict Press from split position (4 sets of 4 reps)1 x Power Clean + 1 Pause Jerk + 1 Split Jerk (1RM of the complex)2 sec pause at the bottom of the dip to emphasize leg drive portion of the...

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