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02 Dec

Posted at 01:00h in CrossFit by
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PSKC CrossFit - CrossFitWeightliftingSnatch (15 minutes to establish 1RM)MetconMetcon (Time)1-10 deadlift 275/185 10-1 X box jumpsDo 1 deadlift 10 box jumps 2 x deadlifts 9 x box jumps 3 x deadlifts 8 x box jumps etc...

01 Dec

Posted at 01:00h in CrossFit by
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PSKC CrossFit - CrossFitWeightliftingFront Squat (GO FOR A PR!)MetconMetcon (Time)3 rounds for time: Front Squat (165/115) x 10 Burpee Over Bar x 10...

30 Nov

Posted at 23:44h in CrossFit by
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New Schedule Announcement! We've added a 430pm Monday and Wednesday class. We will also have the kids room operational during these hours! Also, we're having our monthly bring a friend this Saturday at 9am. The following Monday we will have our last 101 course of the year....

29 Nov

Posted at 01:00h in CrossFit by
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PSKC CrossFit - CrossFitMetconMetcon (No Measure)PAIN CLINIC P1: BURPEE BROAD JUMP UP/BACK P2: JUMP ROPE P1: KB CLEAN AND PRESS X 4 W/S P2: PLANK P1: SWINGS (70/53) X 15 P2: DEAD HANG P1: THRUSTER (95/65) X 7 P2: BOX JUMP...

28 Nov

Posted at 01:00h in CrossFit by
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PSKC CrossFit - CrossFit9AM only for a very special BLACK FYF! Kids Room IS operational and we are having sweet black Friday deals on swag and Nanos!MetconMetcon (Time)Teams of 4: Black Friday Relay Surprise. You'll just have to show up!...

27 Nov

Posted at 01:00h in CrossFit by
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PSKC CrossFit - CrossFitHAPPY THANKSGIVING! 9am class only today and the Kids Room IS operational. Thank you all for being an important part of our lives. Enjoy your food and more importantly the time with your loved ones.MetconMetcon (Time)Teams of 3 complete the following...

26 Nov

Posted at 01:00h in CrossFit by
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PSKC CrossFit - CrossFitWeightliftingPush Jerk (6 x 1 at 90% (no all out last set))AccessoryA: Tarzan Pullups (2 rounds of Max Reps)B: Clapping Pushups (2 rounds of Max Reps)MetconMetcon (AMRAP - Rounds)30w/30h/30rx4 1) Push-ups/plank/rest 2) V sit-ups/ v sit hold/rest 3) Wall balls/wallsit/rest30 seconds of work, 30 seconds...

25 Nov

Posted at 01:00h in CrossFit by
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PSKC CrossFit - CrossFitGymnasticsA: Handstand Push-ups (10 Minutes to work on HSPU/Handstand Hold/Walk)B: Double-Unders (10 minutes to work on DU development)MetconAnnie (Time)50-40-30-20-10 Double-unders Sit-ups...

24 Nov

Posted at 01:56h in CrossFit by
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One of the favorite weeks of the year. A time to gather around family and loved ones to give thanks for our health, happiness, and all the blessings around us. Too often we are focused on the wrong things and don't take time to be present...

24 Nov

Posted at 01:00h in CrossFit by
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PSKC CrossFit - CrossFitWeightliftingFront Squat (6 x 1 @ 90% (no all out set))AccessoryDeficit Deadlift (3 x 5 at 75% of deadlift max)Stand on top of a 45lb bumper and perform deadlift.MetconMetcon (Time)21-15-9 Deadlifts (225/155) Wall Ball (20/14)...

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