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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upNon-Heaving Snatch Balance (5 x 2 Climbing in weight)Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.Focus today on foot-work. Slide the feet out NOT forward....

Have you wanted to try CrossFit but unsure of barbell training? Are you looking for a conditioning only class? We are proud to offer our UNLOADED program!! WHAT IS PSKC UNLOADED? Unloaded classes utilize the same philosophy of our CrossFit classes without the technical lifting and higher skilled...

PSKC CrossFit - CrossFitHappy Monday! We are DELOADING this week! Utilize this week to work on skills and let your body recover from the strength cycle, and be ready to start a new one next week!GymnasticsRope Climbs https://www.youtube.com/watch?v=AD0uO7JGdZURope Climb (2)MetconMetcon (Time)For time: 1200m run (Crazy like Swayze) 80...

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up // One Person Working at a Time :: 80 Cal Row / Ski 80 Deadlifts (125/185) 80 Wallballs 80 Bar Over Burpees 80 Wallballs 80 Deadlifts (125/185) 80 Cal Row / Ski * 45 Minute Time Cap...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upJerk Balance (4 x 4 Climbing)https://www.youtube.com/watch?v=XLGOJ9FZW3USet back foot up in its finish position and leave your lead foot under your hips. Dip the knees out and down and dive under the bar by moving your lead foot to the...

PSKC CrossFit - CrossFitWeightliftingPush Press + Push Jerk + Split Jerk (1 RM)Perform 1 rep of each of the exercises without setting the bar down.MetconMetcon (AMRAP - Rounds)Teams of 3 Relay style 5 minutes on each station 1) Plate Pushes 2) Skierg 3) 100 m Sprints...

Based on some discussions we've had with other affiliate owners and members we wanted to pass along how we program at PSKC. Here are some key points and things we value with our programming: 1) Strength is King - if our programming has a "bias" -...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Balance (4 x 2 Climbing)Weightlifting2: Snatch Pull + Full Snatch (Work up to a heavy set.)1 pull + 1 Snatch = 1 rep of the complexFocus on proper weight distribution and timing during the pull. Keep the...

PSKC CrossFit - CrossFitGymnasticsA: Handstand Push-ups (6 x 2)You must alternate between A and BWeightliftingB: Turkish Get Up (6 x 2)MetconMetcon (AMRAP - Reps)40sec/20sec x 4 stay at same station 1) Alternating KB snatches 2) Row 3} V ups 4} Box jumps...

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