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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...

PSKC CrossFit - CrossFitWeightliftingPower Clean - Squat Clean - Jerk (build up a heavy 1RM for the day)1 rep of the complex = power clean to squat clean and ends with a jerkMetconMetcon (Time)21-15-9 Power clean ( 155/ 105) Wall balls...

PSKC CrossFit - CrossFitWeightliftingDeadlift (Work up a heavy 1RM for the day)AccessoryFront Squat (3 x 5 @ 70% 1RM)MetconMetcon (AMRAP - Rounds and Reps)9 min AMRAP 5 x Curtis P (95/65) 10 x burpees...

PSKC CrossFit - CrossFitNo Pain Clinic. Please join us at Christ Community Church at 9:30am. We will be placing Christmas wreaths on the graves of veterans at Greenlawn Cemetery. Don't forget Christmas Competition Celebration starts at 4pm on Saturday!WeightliftingKettlebell SnatchMetconMetcon (AMRAP - Rounds)Every two minutes...

PSKC CrossFit - CrossFitCHRISTMAS PARTY THIS SATURDAY! We will start the team workout/competition at 4pm. Immediately afterwards we will have the Christmas celebration. Everyone bring a side dish and a white elephant gift. Full details on the blog. Sign up sheet will be at the gym!WeightliftingComplex...

PSKC CrossFit - CrossFitCHRISTMAS PARTY THIS SATURDAY! We will start the team workout/competition at 4pm. Immediately afterwards we will have the Christmas celebration. Everyone bring a side dish and a white elephant gift. Full details on the blog. Sign up sheet will be at the gym!WeightliftingShoulder...

PSKC CrossFit - CrossFitEMOM - Every Minute on the Minute10 Minute lower body EMOM. Perform front squats on the odd minutes, wall ball on the even minutes.A: Front Squat (3 @ 70%)B: Wall Ball (20/14) (10 reps)EMOM - Every Minute on the MinuteUpper Body 10...

BEAST FUEL IS COMING! Samples will be available at the gym on Monday. If you like them put your name down on the order form. Don't forget this Saturday is our annual Christmas competition/party! We will do a 4 person coed random selection team competition. It will...

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