PSKC CrossFit - CrossFitWeightliftingComplex of Power Snatch + Hang Squat Snatch (15 minutes to achieve 1RM for the day)Perform a power snatch and then a hang squat snatch without setting the bar down.MetconMetcon (AMRAP - Reps)Circuit of Suck 40w/20r x 4 *1 minute rest in between rounds -alternating...
TEAM SOME ASSEMBLY REQUIRED IS BACK! Last year we assembled an amazing team of adaptive athletes that competed against able bodied CrossFitters to show the world that anything is possible. This year at the Arnold Classic (March 6-8), two teams of adaptive athletes will face off...
PSKC CrossFit - CrossFitThe CrossFit Open Registration is live! Go get signed up and participate in the madness. http://www.pskcstrong.com/the-2015-open-is-live/WeightliftingBack Squat (4 x 4 @ 70%)AccessoryDeadlift (3 x 5 (increase weight each set))MetconCrossFit Games Open 14.3 (AMRAP - Reps)8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24"...
Click this link to register for this year's open! Should you do it? YES! Regardless of your ability and experience the Open is for you. https://www.youtube.com/watch?v=MVW8Pz-rgmw#t=39 (If you pause the video at the 39 second mark you might recognize someone) Plus this year we're going to make it even...
PSKC CrossFit - CrossFitMetcon (No Measure)PAIN CLINIC!...
PSKC CrossFit - CrossFitEvening class starts at 430pm due to the 530pm Nutrition Seminar.MetconSissy Test (Time)25-1 KB Swings (53/35) 1-25 Burpees Perform 25 swings - burpee 24 swings - 2 burpees etc until 1 swing - 25 burpeesIf you've done the sissy test twice you never have to do it...
PSKC CrossFit - CrossFitNutrition Seminar - 530pm tomorrow! Snatch Clinic - 10am Saturday!WeightliftingSquat Clean Thruster (1RM)MetconMetcon (AMRAP - Rounds)>> 30/30/30 x 4 >> Push press/ oh hold >> Goblet squat/ wall sit (70/53) >> Swings/ dead hang >> Plate pushes / plank...
PSKC CrossFit - CrossFitOn Friday we're bringing in Jeremy Mullins, RD to talk about food! We will start Friday at 530pm. Then on Saturday at 10am Coach Ash will be hosting a Snatch clinic!WeightliftingBench Press (5 x 5 @ 60% 1RM)AccessoryA: Z Press (3 x 10)Sit...
Last week we started our Road to the Open Prep with a great lecture on developing mental toughness. This week's we're hitting a double header on Friday and Saturday! On Friday we're bringing in our good friend Jeremy Mullins, RD. Jeremy is the owner of CrossFit...
PSKC CrossFit - CrossFitDon't forget the Nutrition Seminar this Friday at 530pm! Check out the Facebook Event Page for details!WeightliftingPower Snatch (establish 1RM)MetconMetcon (Time)25 minute cap Partner up: you go I go. Keep it a circuit so go through all exercises before moving down the ladder...