Today’s Workout

14 Sep UNLOADED 9-14-15

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 5 – Ring Rows 10 – Push Ups 15 – Goblet Squat (53/35) 200 M Run...

11 Sep NEVER FORGET

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PSKC CrossFit - CrossFitToday we honor those who sacrificed their lives on 9.11.01.MetconMetcon (Time)Please join us for a special 9/11 Tribute workout. Honor their sacrifice....

11 Sep UNLOADED 9/11 Memorial

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Please join us for a special 9/11 Tribute workout. Honor their sacrifice....

10 Sep THURSDAY

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PSKC CrossFit - CrossFitGymnasticsHandstand Push-ups (Find max set of strict unbroken HSPU)Pull-ups (Find max set of strict unbroken pull-ups )Kipping/Butterfly Pull-ups (Find max unbroken set of kipping/butterfly pullups)MetconMetcon (AMRAP - Rounds and Reps)CrossFit Games Open 15.4 8 MIN AMRAP: 3 HSPU 3 Cleans (185/125) 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12...

09 Sep WEDNESDAY

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PSKC CrossFit - CrossFitWeightliftingBox Squat (15 minutes to establish 1RM)MetconMetcon (Time)For time: Run 400 21 kb snatch (53/35 each arm) Run 400 15 kb snatch Run 400 9 kb snatch Compare time to 6.10.2015...

09 Sep UNLOADED 9-9-15

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PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)Partner Up 5 Min -400 m run as pair -Remaining time: max reps Box Jumps/Step Ups (You go- I go) 2 Min Rest 5 Min -500 m Row as pair -Remaining time: max reps Wall Balls (20/14) (You go- I go) 2 Min Rest 5 Min -20 Cal...

08 Sep Run, Play, & Learn – PSKC Kids

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Do you remember playing outside until dark? Climbing trees? Having relay races? Riding bikes? Unfortunately, due to many reasons play and the importance of a children’s health has declined. During this time where there is distressing drop in health, academic expectations have risen. Academic performance is the main focus...

08 Sep TUESDAY

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PSKC CrossFit - CrossFitCompare Snatch Complex weight to 5.12.15WeightliftingPower Snatch + Hi Hang Snatch (Work up to heavy single of the complex.)MetconMetcon (Time)3 Rounds for time: 12 Deadlifts (225/155) 12 Burpees Over Bar Compare time to 2.2.15...

07 Sep Free Workout September 12th

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We will be hosting our monthly FREE workout this Saturday, September 12th at 9am. If you've never had the chance to workout at PSKC this is a great opportunity to come down, meet everyone and get a great workout for free. The following Monday (14th) at...

07 Sep UNLOADED 9-7-15

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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)30w/ 30h/ 30r - x 4 Slam Ball/ Overhead Hold Goblet Squat/ Wall Sit Mountain Climbers/ Plank Flutter Kicks/ Hold...

Today’s Workout

14 Sep UNLOADED 9-14-15

11 Sep NEVER FORGET

11 Sep UNLOADED 9/11 Memorial

10 Sep THURSDAY

09 Sep WEDNESDAY

09 Sep UNLOADED 9-9-15

08 Sep Run, Play, & Learn – PSKC Kids

08 Sep TUESDAY

07 Sep Free Workout September 12th

07 Sep UNLOADED 9-7-15

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