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PSKC CrossFit - CrossFitCHRISTMAS EVE = 9AM CLASS ONLYMetconMetcon (Time)"12 Days of Christmas" Partner Up - You Go / I Go *After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new...

PSKC CrossFit - CrossFitChristmas Week Schedule: Mon/Tues – Regular Schedule Christmas Eve – 9am Only Christmas – Closed Friday – 9am Only Saturday – Pain Clinic Mon/Tues – Regular Schedule New Years Eve – 9am Only Jan 1st – Closed Friday – 9am and 530pm Saturday – Pain ClinicWeightliftingSnatch (1RM)MetconMetcon (AMRAP - Rounds and Reps)20...

Here's the schedule for the next two weeks over the Holidays: Mon/Tues - Regular Schedule Christmas Eve - 9am Only Christmas - Closed Friday - 9am Only Saturday - Pain Clinic Mon/Tues - Regular Schedule New Years Eve - 9am Only Jan 1st - Closed Friday - 9am and 530pm Saturday - Pain Clinic If you're...

PSKC CrossFit - CrossFitWeightliftingBear Complex (1RM)Power Clean Front Squat Push Press Back Squat Second Push PressMetconMetcon (AMRAP - Reps)Tabata 20w/10r x 8 of: 1) Air squats 2) Slamballs 3) KB Swings Rest 1 minutes in between Score is total amount of reps performed....

PSKC CrossFit - CrossFitMetconNutts (Time)10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30" 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# Plate...

PSKC CrossFit - CrossFitWeightliftingDouble KB Push Press (5-4-3-2-1)MetconMetcon (AMRAP - Rounds)30/30/30 x 4 rounds 1) DKB push presses/hold 2) Flutter kicks/ hold 3) KB swings/ dead hangs 4) Plate pushes/plank...

PSKC CrossFit - CrossFitWeightliftingBench Press (build up to a heavy 1RM)AccessoryPerform 3 x 3 or weighted pullups and ring dips. Scale up to muscle ups if you have them. Scale down to strict or banded pullups/dips as necessary.A: Weighted Pull-ups (3 x 3 - build...

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