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PSKC CrossFit - CrossFitROPE CLIMBS: Be sure to wear long socks or knee sleeves to protect your legs.SKILLRope Climb20 minutes to master rope climb technique. Beginners will take the time to master the footlock. Veterans - work on legless rope climbs.MetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 1...

PSKC CrossFit - CrossFitWeightliftingBench Press (5x3 @ 80% (Last set is all out))AccessoryRing Dips (3x8)MetconMetcon (Time)4 RFT 5 Thrusters (105/75) 10 Pull Ups 20 DU's...

PSKC CrossFit - UNLOADEDSKILLKB ReviewMetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 5 Burpees 10 Wall Balls (20/14) 10 KB Clean & Press (53/35) (5 Each Arm) 200 M Run...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Grip Push Press (5 x 3 Climbing)Weightlifting2: 3 Position Snatch (Work up to a heavy set)1 x high-hang 1 x low hang 1 x floorThe focus today is on keeping the bar close. The first snatch will be from...

PSKC CrossFit - CrossFitSKILLPistols 5-4-3-2-1 (Both Legs) Strict HSPU 5-4-3-2-1MetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 5 Strict HSPU 7 T2B 9 Box Jumps 200 m sprint...

PSKC CrossFit - CrossFitNew Classes start today! Check the link for details: http://www.pskcstrong.com/new-classes-starting-monday/WeightliftingSumo Deadlift (5x3 @ 80% (Last set is all out))AccessoryGood Mornings (3x8)MetconMetcon (Time)21-15-9 Deadlift (185/135) Wall Ball (20/14)...

Starting this Monday we are adding a 6:30am and noon option to the CrossFit schedule. We will also adding a specialty Gymnastics class. Here’s the details: The 6:30am will be offered Mon/Wed/Fri The noon class will be offered 5 days a week - Monday through Friday The Gymnastics Class...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Strict Press from split position (4 x 4)Complete one split jerk and go directly into 4 strict presses from this position. Record heaviest set.EMOM - Every Minute on the Minute2: Jerk Grip Overhead Squat (10 x 1 with...

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