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05 Jan 1/5/14

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PSKC CrossFit - CrossFitWeightliftingBack Squat (establish training max)MetconMetcon (AMRAP - Rounds and Reps)9 minute AMRAP - 2 Front Squats (115/75) - 2 Burpees over the bar *Add 2 reps to each movement each round...

03 Jan BRING A FRIEND

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PSKC CrossFit - CrossFitMetconMetcon (No Measure)4 X 6:00 STATIONS - Partner Suffering 2:30 rest in between P1: 7 x Squats P2 Box Jump/Step up P1 Row/Ski x 150m P2 Dead Hang P1 7 x Burpees P2 wall sit P1 Situps x 10 P2 Plank...

02 Jan Your Year of Challenge….of Change

Posted at 14:13h in CrossFit by admin 0 Comments

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Above you see a mixture of members and coaches at PSKC. Some of the transformations took a few months to a few years, none of them are finished, continued works still in progress. They all may have different reasons for...

02 Jan “LUKE”

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PSKC CrossFit - CrossFitMetconLUKE (Time)For time: Run 400 meters 155-lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155-lb. weighted lunges, 15 steps Run 400 meters...

01 Jan “SPEHAR”

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PSKC CrossFit - CrossFitMetconSpehar (Time)For Time: 100 Thrusters, 135# 100 Chest-To-Bar Pull-ups Run 6-Miles Partition the Thrusters, Pull-ups and Run as needed....

31 Dec New Years Eve

Posted at 01:00h in CrossFit by admin 0 Comments

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PSKC CrossFit - CrossFit9am only today. Closed on New Years. HAPPY NEW YEAR!MetconMetcon (AMRAP - Rounds and Reps)31 minute AMRAP Teams of 3: P1 - 20 x wall ball P2 - 15 x cal row/ski P3 -rest * done tag team style, player cannot move to next exercise until their...

30 Dec 12/30/31

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PSKC CrossFit - CrossFitWeightliftingThruster (establish 1RM)MetconMetcon (Time)4 Rounds: 7 x Thruster (95/65) 7 x Pullups 7 x Thruster 7 x burpee over bar...

29 Dec Wall Ball Vortex

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PSKC CrossFit - CrossFitThis week's schedule: Monday/Tuesday - Regular Schedule New Year's Eve - 9am only New Years - Closed Friday - 9am and 530pmWeightliftingClean and Jerk (Establish 1RM)MetconWall Ball Vortex (Time)25 Burpees 25 Power Cleans (135/95) 25 Burpees *Every Minute on the Minute complete 7 x wall balls (20/14) until workout...

28 Dec Down 35lbs and Off Blood Pressure Meds

Posted at 22:34h in CrossFit by admin 0 Comments

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Half way through 2014 Steven decided it was time to make a change. He didn't care about how much weight he lifted or how fast he was moving, he just wanted to simply be healthy. He's now down 35lbs and completely off his blood pressure...

27 Dec Pain clinic

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PSKC CrossFit - CrossFit...

Blog

05 Jan 1/5/14

03 Jan BRING A FRIEND

02 Jan Your Year of Challenge….of Change

02 Jan “LUKE”

01 Jan “SPEHAR”

31 Dec New Years Eve

30 Dec 12/30/31

29 Dec Wall Ball Vortex

28 Dec Down 35lbs and Off Blood Pressure Meds

27 Dec Pain clinic

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