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http://youtu.be/rL_wCA5UvHY Coach Mo has patented a great progression for beginners to learn the most critical component of getting your first rope climb: THE FOOT LOCK A couple things for this technique to work; You have to have the prerequisite upper body strength to be able to hold your...

This year on September 11th, we will be doing a special workout in honor of the 343 FDNY firefighters who lost their lives on 9/11. http://youtu.be/FrpEB48NbBQ The workout is: 100 Lunges (each leg) 80 KBS (53/35) 60 Wall Balls (20/14) 40 C2B Pull Ups 20 Deadlifts (275/175) 43 Burpees the total number of reps...

We're making a few small changes to the schedule based on feedback and the fact that Coach Ash will be at the Fire Academy for the next few weeks. So here's what we got: The 6amsausagefest will now be the 5:30amsausagefest on Monday, Wednesday, Friday. This...

In the book Dream Year by Ben Arment, he details the story of the 2009 Kentucky Derby winner "Mine that Bird". The Horse had no business being in the race let alone winning it. As a matter of fact the odds makers gave Mine That Bird...

  SCHOOL YEAR SCHEDULE: Starting next week, August 19th, the PSKC CrossFit Kids schedule will be as follows: Tuesdays: 4:00 - 4:45pm Saturdays: 10:00 - 10:45am Cost: $8 per class; $7 each additional sibling If you have any questions email mo@www.pskccrossfit.com We'll see you next week!    ...

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