PSKC CrossFit - CrossFitPullup Program begins today. Be sure to check the blog out for full details.WeightliftingA: Deadlift (5 x 5+ @ 60%)Last set is all outB: Pull-ups (Pull Up Program Day 1)MetconMetcon (Time)4 rounds (record total time with rest included) - 6 OH Squats (135/95) -...
PSKC CrossFit - CrossFitMetcon (No Measure)BRING A FRIEND!...
PSKC CrossFit - CrossFitHERE WE GO! Rue vs. TC Friday at 5:30pm!MetconCrossFit Games Open 15.1 (AMRAP - Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#CrossFit Games Open 15.1A (Weight)6-Minutes to Establish: 1-RM Clean and JerkCrossFit Games Open 15.1...
Ladies and Gentlemen THE OPEN IS HERE!!! We will be gathering at the gym tonight at 8pm to watch the announcement of 15.1 and see Rich Froning and Matt Fraser battle it out. As epic the open always is, it should be even more epic at...
PSKC CrossFit - CrossFitWarm-upATHLETE'S CHOICE Take this time to work on the skill of your choice and/or mobility.Metcon (AMRAP - Reps)TABATA 20W / 10R / X 8 ROUNDS (Stay at the same station for 8 rounds before moving on) -AirDyne for Calories -Pushups -Situps -Double Unders...
PSKC CrossFit - CrossFitLAST CHANCE TO SIGN UP FOR THE OPEN! Must be registered by 11am today to be drafted onto a team. Over 60 people have signed up!GymnasticsPull-ups (1 x Max Effort Set)Hit max effort set of unbroken STRICT pullups. If using band be...
After the military I never thought I would find the feeling of brotherhood. For the last 5 years PSKC has filled that void 10 times over. A group and tribe of people who push, support, and encourage one another. Everyday I'm made a better person...
PSKC CrossFit - CrossFitEMOM - Every Minute on the MinuteMetcon (5 Rounds for reps)10 minute EMOM: 1) 7 x Power Cleans (135/95) + 7 x T2B 2) 7 x Jerks (135/95) + 7 x T2BMetconMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 30 double unders 20 situps 10 x KB...
PSKC CrossFit - CrossFitWeightliftingDeadlift (1RM)MetconMetcon (Time)21-15-9: - Front Squat (135/95) - Target Burpees -- Cash Out -- 50 Wall Ball (20/14)...
PSKC CrossFit - CrossFitNew cycle begins this week! Be sure to get your training max for the deadlift on Monday and max number of strict pullups on Wednesday! Don't forget the Open starts on Friday!!!!WeightliftingDeadlift (Establish training max for the cycle)MetconMetcon (Time)21-15-9 Front Squats - 135/95 Target...