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We just want to let you know you're welcome here. No matter your current shape, age, or ability: you are exactly the kind of person we want to work with and be around. PSKC is not for people who are already fit, we a community of...

PSKC CrossFit - CrossFitThruster (5 x 3 @ 80%, All out for max reps on last set. )Sumo Deadlift (3 x 6 climbing in weight )Don't bounce the weight. Allow the bar to come to a complete "dead stop" between reps.Metcon (AMRAP - Reps)Tabata (20w/10r...

PSKC CrossFit - Liftmore (Olympic Lifting)Strict Press from split position (4 x 4 Climbing)Treat as a weighted warmup (10ish minutes). Complete one full split jerk to achieve proper positioning, then proceed to strict press from that position while maintaining a vertical torso.2 Cleans + 1...

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up - One person working at a time- -Split Reps as Necessary- 400 m Run Both Partners ---------------- 4 Rounds 30 Pull Ups 50 Wall Balls 60 Burpees 80 DU ( 160 Singles) ---------------- 400 m Run Both PartnersWorkout begins & ends with a 400m run together....

PSKC CrossFit - CrossFitWeightliftingComplex of High Hang Squat Clean + Hang Squat Clean + Full Squat Clean (Establish heavy single for the day)MetconMetcon (Time)1-10 Ladder: Squat Clean (135/95) **200 m run at the beginning of each round...

The Athlete's Exchange is officially open! We renovated the front office and turned it into a little hang out area and store. Our goal is to have a one stop shop for your workout and post workout needs. The store is open for EVERYONE. You don't...

PSKC CrossFit - CrossFitWeightliftingHang Power Clean (4 x 4 @ 70%)Last set all outAccessoryBarbell Roll Out (3 x 10)https://www.youtube.com/watch?v=YC2ZGqgJWcYMetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 1) 10 x Pull Ups 2) 10 x Slamball 3) 10 x Deadlift (185/125)...

PSKC CrossFit - Liftmore (Olympic Lifting)MAX SNATCH!!!!!!Non-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.Work on SPEED! No dip, just move your feet and push your...

PSKC CrossFit - CrossFitGymnasticsA:: Handstand Push-ups (20 minutes to work on Handstand skills)We will work on Handstand Walk, Strict HSPU, Kipping HSPU, Handstand progressions for 20 minutes. See link for progression demo: https://www.youtube.com/watch?v=Vlzb1BBA9t4MetconMetcon (Time)15,12,9,6,3 1) Box Jump 2) Strict HSPU 3) OHS (53/35)...

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