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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...

  As the body weakens the spirit follows. Somewhere along the line you become disconnected and started believing "them". You believed "them", you ate a fat free diet. Your ¬†body's fuel became pre-packaged and frozen, concocted in a lab - they were labeled as "healthy" and "fat free"....

PSKC CrossFit - CrossFitGymnastics15 minutes to work on Handstand and/or Handstand WalksMetconMetcon (Distance)Teams of 4 15 min AMRAP Row Sprint Relays Each person does a 150m sprint on the rower, relay style....

PSKC CrossFit - CrossFitNANO 5.0 Pre-Order! If you want the new Reebok Nanos in July make your pre-order at the gym! Members receive 10% off MSRP. Money is due when they ship, taking orders until Thursday.WeightliftingTurkish Get Up (work to a heavy single)MetconMetcon (AMRAP - Rounds)30/30/30...

PSKC CrossFit - CrossFitWeightliftingDevelopment of Kettlebell Technique 15 minutes to practice KB swing (1-2 arms, and hand to hand) KB Clean KB Clean and Press KB SnatchMetconMetcon (Time)5 rounds 5 x 1 arm swings w/s (53/35) 5 x cleans w/s 5 x snatch w/s 5 x kb thruster w/s 5 x burpees...

PSKC CrossFit - CrossFitGymnasticsGymnastic Swing/Kip Development (No rep scheme)We will take the first part of class to refine and development the gymnastic swing.Metcon (AMRAP - Rounds and Reps)12 min AMRAP 200 m run 5 pull ups 10 russian swings (70/53)...

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