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...
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...
PSKC CrossFit - CrossFitWeightliftingPush Jerk (GO FOR A PR!)MetconMetcon (Time)5 rounds 7 x OHS 95/65 7 x c2b pullups...
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...
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...
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....
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...
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!...
PSKC CrossFit - CrossFitHAPPY THANKSGIVING! 9am class only today and the Kids Room IS operational. Thank you all for being an important part of our lives. Enjoy your food and more importantly the time with your loved ones.MetconMetcon (Time)Teams of 3 complete the following...
PSKC CrossFit - CrossFitWeightliftingPush Jerk (6 x 1 at 90% (no all out last set))AccessoryA: Tarzan Pullups (2 rounds of Max Reps)B: Clapping Pushups (2 rounds of Max Reps)MetconMetcon (AMRAP - Rounds)30w/30h/30rx4 1) Push-ups/plank/rest 2) V sit-ups/ v sit hold/rest 3) Wall balls/wallsit/rest30 seconds of work, 30 seconds...