Programming

PSKC CrossFit - CrossFitJoin us this Saturday at 10am after the Pain Clinic for our 1st seminar of the Road to the Open program! We will be discussing goal setting and mental toughness development strategies. Cost is $10.MetconMetcon (Time)40 Minute Time Clock At 0:00: 3 Rounds: 6 Push...

PSKC CrossFit - CrossFitJoin us this Saturday at 10am after the Pain Clinic for our 1st seminar of the Road to the Open program! We will be discussing goal setting and mental toughness development strategies. Cost is $10.WeightliftingSnatch BalanceMetconMetcon (Time)Partner up: 8 total rounds for time...

PSKC CrossFit - CrossFitWeightlifting 1 x Push Press + 2 Push Jerks + 1 Split Jerk (Work up to a heavy max )Without setting the bar down perform: 1 x Push Press + 2 Push Jerks + 1 Split JerkMetconMetcon (Time)Partner up, you go I go...

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...

Monday 1RM Deadlift Finisher 15 OH Squat 95/65 Legion Run 15 Burpee Box Jumps Stoplight Run 15 Weighted Lunges 95/65 Gate Sprint Tuesday Test Max Pull-ups TGU-work up to heavy Turkish getup Finisher 5 rounds 10 OH Swings 53/35 10 KB Snatch (5 each arm) 10 Gob Squats 10 T2B Cash Out-Row 500 meters or 50 cal airdyne Wednesday 1RM Military Press Finisher You go I go...

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