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The Memorial Day tradition continues this Monday at 9am. Please join us as we honor the fallen with the "Murph" hero workout. 1 mile run 100 pullups 200 pushups 300 squats 1 mile run *wear 20lb vest or body armor Here is an old clip from 2011 that depicts the tradition: https://youtu.be/-d2asiFDDPE We start...

PSKC CrossFit - CrossFitRing DipsPistolsMetcon (Time)Partner Up / You Go-I Go Style 21-15-9 Row for Calories Partner 1 Rows while Partner 2 is in Double KB Rack hold...

PSKC CrossFit - CrossFitWeightliftingPush Press (6 x 1 at 90%)AccessoryA: Handstand Push-ups (3 x Max Effort Reps)B: Tarzan Pullups (3 x Max Effort Reps)MetconMetcon (AMRAP - Rounds)10:00 EMOM "Cindy" 5 x Pullups 10 x Pushups 15 x Air Squats...

PSKC CrossFit - Liftmore (Olympic Lifting)Strict Press from split position (4 x 4)Complete one (1) split jerk to obtain the "bottom" of your split position then complete four (4) strict presses. Climb in weight and treat this as a weighted warmup for the shoulders.2...

PSKC CrossFit - CrossFitWeightliftingPower Snatch + Hi Hang Snatch (work up to a heavy single)MetconA: Metcon (AMRAP - Rounds and Reps)10 minute cap 3-6-9-12 etc...

PSKC CrossFit - CrossFitNew Kids Room starts today! $5/kid or $40 a month unlimited use. Email mo@www.pskccrossfit.com for more info.WeightliftingFront Squat (6 x 1 at 90%)AccessoryDouble KB Front Rack Lunge (3 x 5 each leg)MetconMetcon (Time)4 Rounds 5 x Squat Clean (115/85) 7 x T2B 9 x Box...

PSKC CrossFit - Liftmore (Olympic Lifting)Woohoooooo! 90%!Strict Press from split position (4 x 4)Perform one (1) Split Jerk to achieve proper split position. Then, perform four (4) strict presses.2 Cleans + 1 Jerk from the BlocksSet the blocks up so that the bar sits near...

PSKC CrossFit - CrossFitMetconDaniel (Time)For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here...

PSKC CrossFit - CrossFitWeightliftingSnatch (see notes)10 min to establish a heavy single Then emom x 7 minute 1 7 snatches at 60% Minute 2 6 snatches at 65% Minute 3 5 snatches at 70% Minute 4 4 snatches at 75% Minute 5 3 snatches at 80% Minute 6 2 snatches at 85% Minute...

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