PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Warmup: 3 RNFT 15 Singles 10 Empty Barbell S2O 5 Air SquatsWeightliftingS2O EMOM (10 X 3)10 Minute EMOM 3 S2O Every Minute @ Progressive WeightMetconMetcon (Time)5 Rounds: Every 4 Minutes Complete: 30 Air Squats 20/15 Cal Row 7 S2O (95/65) (75/55) (65/45) **Score is your slowest round....
HAPPY NEW YEAR! We’re coming out swinging in 18! We’ve been working behind the scenes to roll out some exciting new programs, seminars, and features for you guys. This is a lot of info so please feel free to reach out to a coach with any...
PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)"Always bear in mind that your own resolution to succeed is more important than any other." - Abraham Lincoln As a gym, and as a family, you should know, that our resolution is for each and everyone of...
PSKC CrossFit - CrossFitMetcon1: Metcon (Time)Teams of 2, split the reps however you choose 3 RFT: - 100 Wall Balls (20/14) {light wall ball or goblet squat} - 75 OH Kb swing (53/35) {Russian swing} - 50 Abmat Sit ups - 25 Burpee Box Jumps {burpee step up}...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)Teams of 2! 25 Min AMRAP P1: 300m Row Sprint 15 x Wall Balls (20/14) 10 x Burpee to Plate P2: Hold Dbl KB DL (70/53) while partner Rows. Rest during wb & Burpee. When P1 completes full round, p2 begins. Each partner counts as...
Thomas Edison one of the greatest inventors in America, could have ended up a very different story had it not been for his mother. One of the greatest minds in recent history had no formal education was home schooled by his mother. The famous tale...
PSKC CrossFit - CrossFitMetcon1: Metcon (AMRAP - Rounds and Reps)10 Minute AMWAP (As Many Whines as Possible)...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Coaches Choice!...
PSKC CrossFit - CrossFitWeightlifting1a: Push Jerk (5 x 3)Climb in weight. Alternate between 1a and 1b for 5 rounds. Record highest weight achieved for each.1b: Weighted Pull-ups (5 x 3)Metcon2: Metcon (Time)"Buy in" of: 7 wall walks - then - 15-12-9: - Shoulder to Overhead...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Circuit :30w/:30H x5 1- Plate G2O (35/25)/ Ovhd Hold 2- Weighted Sit Ups (35/25)/ Rock Hold 3- Shoulder Taps/Plank 4- Jumping Lunges/Squat Hold 5- Weighted Step Up/Hollow Hold...