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PSKC CrossFit - CrossFitKaren and Grace Tag Team Death MatchMetcon (Time)1) "Karen" 150 wall balls 2) "Grace" 30 x clean jerks (135/95) *Teams of 2 must complete Karen and Grace, you go/I go style. Teams can choose rep scheme however they wish as long as EACH PERSON...

PSKC CrossFit - CrossFitIf you're a beast at HSPU, either go from a deficit or work on handstand walks. If you're not there yet, grab a coach and work on a scaled option suitable for you (facing the wall, pike push ups, etc.).GymnasticsStrict Hand...

PSKC CrossFit - CrossFitWeightliftingPush Jerk (5x5 @ 60% 1RM - last set is all out)AccessoryClose Grip Bench (Work up to a 5RM)MetconMetcon (Time)3 rounds - 20 wall ball (20/14) - 20 burpees - 20 push press (65/45) - 20 pullups...

PSKC CrossFit - CrossFitWeightliftingHang Power Clean (15 minutes to establish 1RM)MetconMetcon (Time)20-16-12-8 - Hang Power Clean (135/95) - Toes to Bar...

PSKC CrossFit - CrossFitWeightliftingFront Squat (5x5 @ 60% 1RM - last set is all out)MetconMetcon (AMRAP - Rounds and Reps)8 minute AMRAP 20 x Goblet Squats (53/35) 10 x target burpees...

PSKC CrossFit - CrossFitHAPPY BIRTHDAY COACH MO!!!!MetconMetcon (Time)Reps below are TOTAL number for TEAM. Split reps as appropriate. 50-40-30-20-10 Rower (cals) Pushups 50-40-30-20-10 Power Cleans (115/75) Double Unders 50-40-30-20-10 Wall Ball (20/14) Burpees ()...

A few of your coaches will be taking a little vacation time this week. All classes will be on the normal schedule with the exception of a couple 9am classes, specifically: Friday October 31st - 9am Monday November 3rd  - 9am Thursday November 6th - 9am The good news...

This cycle we will be hitting the front squat for lower body days and push jerk for upper body days. Both of these movements require you to have a great rack position. Great mobility = great lifting. Problem is that mobility/stretching/bands/foam rolling isn't sexy. If...

Every single day 22 veterans commit suicide. That's a suicide almost every 65 minutes. Never in our history has so much been asked of so few. Recent figures show that during the wars of Iraq and Afghanistan .45% of the American population have served in these...

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