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We will be hosting our monthly FREE workout this Saturday, September 12th at 9am. If you've never had the chance to workout at PSKC this is a great opportunity to come down, meet everyone and get a great workout for free. The following Monday (14th) at...

PSKC CrossFit - CrossFitBECKY – a WOD for Mental Health Awareness http://fitnesshq.com/becky-a-wod-for-mental-health-awareness/MetconMetcon (Time)Teams of 2 complete the following for time, reps are total per team: "Becky" Run 800m 30 squat snatches (95/65) Run 400m 30 Hang Cleans (95/65) Run 200m 30 Back Squats (95/65) Run 400m 30 Push-Ups Run 800m 30 Pull-Ups...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Split Jerk with 2 Second Pause (5 x 2 Climbing)Dip the knees out and maintain a vertical torso. Pause at the "bottom" of the dip for two (2) seconds before exploding all effort into the bar and performing...

PSKC CrossFit - CrossFitGymnasticsPistols (5 x 3 Each Leg)Ring Dips (5 x 3)MetconMetcon (AMRAP - Reps)30w/30h/30r x 4 Flutter Kicks / Hold Wall Balls / Wall Sits Mountain Climbers / Plank KB Swings / Dead Hangs *Stay at same station for 4 rounds*...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Teams of 3: Go to Levee: 20 min AMRAP P1: Levee sprint P2: 7 x Burpee P3: 10 x Swings Done relay style, Partner 1 sprints then tags 2, 2 does burpees then tags 3 who does swings. After 3 is done...

PSKC CrossFit - UNLOADEDEMOM - Every Minute on the MinuteMetcon (No Measure)21 Min EMOM 1st Min - 10 Wall Ball 2nd Min - 12 KB Swings (53/25) 3rd Min - 12 Weighted Lunges (6 each leg) (53/35) Continue this cycle for 21 min. Rest for remainder of minute, after...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Tall Snatch (4 x 5 )Start with the bar at the hips, quick extension then violent pull under. --> https://vimeo.com/48416098Weightlifting2: Snatch Pull + Power Snatch + Full Snatch (Work up to a heavy set of the complex.)All three (3) movements...

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