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PSKC CrossFit - CrossFitEvening class starts at 430pm due to the 530pm Nutrition Seminar.MetconSissy Test (Time)25-1 KB Swings (53/35) 1-25 Burpees Perform 25 swings - burpee 24 swings - 2 burpees etc until 1 swing - 25 burpeesIf you've done the sissy test twice you never have to do it...

PSKC CrossFit - CrossFitNutrition Seminar - 530pm tomorrow! Snatch Clinic - 10am Saturday!WeightliftingSquat Clean Thruster (1RM)MetconMetcon (AMRAP - Rounds)>> 30/30/30 x 4 >> Push press/ oh hold >> Goblet squat/ wall sit (70/53) >> Swings/ dead hang >> Plate pushes / plank...

PSKC CrossFit - CrossFitOn Friday we're bringing in Jeremy Mullins, RD to talk about food! We will start Friday at 530pm. Then on Saturday at 10am Coach Ash will be hosting a Snatch clinic!WeightliftingBench Press (5 x 5 @ 60% 1RM)AccessoryA: Z Press (3 x 10)Sit...

Last week we started our Road to the Open Prep with a great lecture on developing mental toughness. This week's we're hitting a double header on Friday and Saturday! On Friday we're bringing in our good friend Jeremy Mullins, RD. Jeremy is the owner of CrossFit...

PSKC CrossFit - CrossFitDon't forget the Nutrition Seminar this Friday at 530pm! Check out the Facebook Event Page for details!WeightliftingPower Snatch (establish 1RM)MetconMetcon (Time)25 minute cap Partner up: you go I go. Keep it a circuit so go through all exercises before moving down the ladder...

PSKC CrossFit - CrossFitThis week we start on our new strength cycle and we will begin implementing 1 x CrossFit Open WOD every week. This week's Open WOD is 11.3: https://www.youtube.com/watch?v=UznaLYllaXwWeightliftingBack Squat (5 x 5 @ 60% 1RM)AccessoryBulgarian Split Squat (3 x 8 each leg)MetconCrossFit Games...

PSKC CrossFit - CrossFitJoin us this Saturday at 10am after the Pain Clinic for our 1st seminar of the Road to the Open program! We will be discussing goal setting and mental toughness development strategies. Cost is $10.MetconMetcon (Time)40 Minute Time Clock At 0:00: 3 Rounds: 6 Push...

PSKC CrossFit - CrossFitJoin us this Saturday at 10am after the Pain Clinic for our 1st seminar of the Road to the Open program! We will be discussing goal setting and mental toughness development strategies. Cost is $10.WeightliftingSnatch BalanceMetconMetcon (Time)Partner up: 8 total rounds for time...

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