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06 Dec PAIN CLINIC

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PSKC CrossFit - CrossFitMetconMetcon (No Measure)4 X 6:00 MIN STATIONS 2:30 REST IN BETWEEN PARTNER SUFFERING P1: SQUAT X 7 P2: BOX JUMP/STEP UP P1: ROW X 200M P2: DEAD HANG P1: SITUP X 10 P2: PLANK P1: BURPEE X 7 P2: WALL SIT...

05 Dec 12/5/14

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PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3 relays 1800m run – each person does 200m run relay style until 1800m is reached 90 thrusters (95/65) 1800m ski – 200m relay seach person does 200m run relay style until 1800m is reached 90 clean and jerks (135/95) 1800m row-...

04 Dec 12/4/14

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PSKC CrossFit - CrossFitWeightliftingKB Clean and Press to Snatch to Thruster (5-4-3-2-1)Perform a KB clean and press to snatch to thruster. Do all 3 movements without setting the bell down.MetconMetcon (AMRAP - Rounds):15w/:15r x 10 rounds KB Snatch left (53/35) KB Snatch right (53/35) Slamball...

03 Dec Bring a Friend and Christmas Party Competition!

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This Saturday the 6th is our last bring a friend for the year! This workout is free and open to all. The "fun" begins at 9am. We will also have Dr. Lyles there to work on your kinks and get an adjustment. Next Saturday December 13th...

03 Dec 12/3/14

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PSKC CrossFit - CrossFitWeightliftingPush Jerk (GO FOR A PR!)MetconMetcon (Time)5 rounds 7 x OHS 95/65 7 x c2b pullups...

02 Dec 12/2/14

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PSKC CrossFit - CrossFitWeightliftingSnatch (15 minutes to establish 1RM)MetconMetcon (Time)1-10 deadlift 275/185 10-1 X box jumpsDo 1 deadlift 10 box jumps 2 x deadlifts 9 x box jumps 3 x deadlifts 8 x box jumps etc...

01 Dec 12/1/14

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PSKC CrossFit - CrossFitWeightliftingFront Squat (GO FOR A PR!)MetconMetcon (Time)3 rounds for time: Front Squat (165/115) x 10 Burpee Over Bar x 10...

30 Nov On Tap for 1DEC14

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New Schedule Announcement! We've added a 430pm Monday and Wednesday class. We will also have the kids room operational during these hours! Also, we're having our monthly bring a friend this Saturday at 9am. The following Monday we will have our last 101 course of the year....

29 Nov Pain Clinic

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PSKC CrossFit - CrossFitMetconMetcon (No Measure)PAIN CLINIC P1: BURPEE BROAD JUMP UP/BACK P2: JUMP ROPE P1: KB CLEAN AND PRESS X 4 W/S P2: PLANK P1: SWINGS (70/53) X 15 P2: DEAD HANG P1: THRUSTER (95/65) X 7 P2: BOX JUMP...

28 Nov BLACK FYF

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PSKC CrossFit - CrossFit9AM only for a very special BLACK FYF! Kids Room IS operational and we are having sweet black Friday deals on swag and Nanos!MetconMetcon (Time)Teams of 4: Black Friday Relay Surprise. You'll just have to show up!...

Blog

06 Dec PAIN CLINIC

05 Dec 12/5/14

04 Dec 12/4/14

03 Dec Bring a Friend and Christmas Party Competition!

03 Dec 12/3/14

02 Dec 12/2/14

01 Dec 12/1/14

30 Nov On Tap for 1DEC14

29 Nov Pain Clinic

28 Nov BLACK FYF

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