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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...

"THE BEST TIME TO START WAS YESTERDAY..THE NEXT BEST TIME IS NOW" You owe it to yourself to start now. Anita (aka Granny Traps pictured above) waited a long time. She was pestered by friends and co-workers. She told herself she wasn't "in shape" enough. She couldn't...

An active kid is a happier and smarter kid. Several studies have shown that if your kid is active, he/she is much more likely to excel in school. According to Trent A. Petrie, PhD: “Cardiorespiratory fitness was the only factor that we consistently found to have an...

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