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#...
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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...
08 Nov PAIN CLINIC
PSKC CrossFit - CrossFitMetconMetcon (No Measure)PAIN CLINIC!...
07 Nov 11/7/14
PSKC CrossFit - CrossFitKaren and Grace Tag Team Death MatchMetcon (Time)1) "Karen" 150 wall balls 2) "Grace" 30 x clean jerks (135/95) *Teams of 2 must complete Karen and Grace, you go/I go style. Teams can choose rep scheme however they wish as long as EACH PERSON...
06 Nov 11/6/14
PSKC CrossFit - CrossFitIf you're a beast at HSPU, either go from a deficit or work on handstand walks. If you're not there yet, grab a coach and work on a scaled option suitable for you (facing the wall, pike push ups, etc.).GymnasticsStrict Hand...
04 Nov 11/5/14
PSKC CrossFit - CrossFitWeightliftingPush Jerk (5x5 @ 60% 1RM - last set is all out)AccessoryClose Grip Bench (Work up to a 5RM)MetconMetcon (Time)3 rounds - 20 wall ball (20/14) - 20 burpees - 20 push press (65/45) - 20 pullups...
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