20 Nov Dancing With the Flame
Do you fear getting burned? Do you dance with the flame? You feel the heat...
Blog
20 Nov 11/20/14
PSKC CrossFit - CrossFitGymnasticsChest-To-Bar Pull-ups (Establish max set of unbroken C2B pullups)Metcon (No Measure)Triple Triplets: :20/:20/:20 x 3 1) KB Snatch Left KB Snatch Right Slamball 2) Pushups Mountain Climbers Plank 3) Goblet Squat Reverse Rack Lunge Left Reverse Rack Lunge RighPerform 20 seconds of each exercise for 3 rounds without any breaks. Rest 90 seconds in between...
19 Nov You’re Now a Mentor
Do you remember your first time? Barbells dropping, bodies flying, sweat pouring. Straight up chaos. You didn't even know what the hell the movements you were doing were called. It was intimidating. There were people who looked like superheros. Just one day you thought. One day...
18 Nov 11/19/14
PSKC CrossFit - CrossFitWeightliftingPush Jerk (5x3 at 80% last set all out)AccessoryWeighted Pull-ups (3 x 5 )MetconMetcon (AMRAP - Reps)4 rounds of: :40w/:20r 1) Double KB Push Press (44/26) 2) Burpees 3) Airdyne/Skierg (Calories) *Stay at the same exercise for all 4 rounds before switching **No rest in between...
18 Nov 11/18/14
PSKC CrossFit - CrossFitWeightliftingPower Clean (Work up to a heavy double)MetconCrossFit Games Open 11.5 (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#...
17 Nov 11/17/14
PSKC CrossFit - CrossFitWeightliftingFront Squat (5x3 at 80% last set all out)AccessoryStiff Legged Deadlifts (3 x 8 @ around 65% of 1RM Deadlift)MetconMetcon (Time)10 minute cap: 3 rounds 50 x double unders (100 singles) 30 x situps 10 x Thruster (115/85) *if you reach the time cap, your...
16 Nov Bible Study and Barbells
PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)19 minute AMRAP 400m Run 1 rope climb 4 x Thrusters 95/65 *each round the thrusters go up by 4...
15 Nov PAIN CLINIC
PSKC CrossFit - CrossFitMetcon (No Measure)4 X 6:00 Partner Suffering Stations 2:30 rest in between P1 Squats x 7 P2 Wall Sit P1 Row x 200m P2 Dead Hang P1 Situps x 10 P2 flutter kicks P1 Burpees x 7 P2 Plank...
13 Nov Bring a Friend Saturday and Introducing Dr. Jason Lyles
This Saturday is our monthly bring a friend. Anyone is welcome to come down and check us out for free! Now is the time to get in, on January 1st the new rates go into effect. After this Saturday we will only have one more bring...
12 Nov The Transformation of Trace
http://vimeo.com/111650583 Before she knew it, she was 270lbs. She wasn't the person she remembered. Life happened..it seemed like a never ending series of catastrophes, but if there was something she could count on to make herself feel better it was food. Food would always be there to...
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