04 Aug 8/4/2015
PSKC CrossFit - CrossFitHang Pwr Clean + Front Squat+Push Press (1x1)10 EMOM ...
Today’s Workout
03 Aug UNLOADED 8-3-15
PSKC CrossFit - UNLOADEDMetconMetcon (Time)4 Rounds 5 Burpees 10 Wall Ball (20/14) 15 Ring Rows 20 KB Swings (53/35) 25 Sit Ups...
03 Aug Monday Unloaded
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)Still in development...
03 Aug 8/3/2015
PSKC CrossFit - CrossFitSumo Deadlift (4x4 @70%)3 Common Mistakes in Sumo Deadlift https://youtu.be/ioo4LKjwQfgAccessoryBack Shoulder Lunges 3x10 (5 each leg) https://youtu.be/ci4rsmlOk24Metcon (AMRAP - Rounds and Reps)10 MIN AMRAP 7 x Double Kettlebell Front Squats (53/35) 30 Double Unders...
02 Aug Introducing DOC SPARTAN
Over the last few weeks we've been developing an all natural healing salve to help heal the minor rips, tears, scrapes, and cuts you encounter in the gym. It all started when a member of the gym (Renee - mother of 3) wanted to develop a...
31 Jul August Free Workout and 101 Course!
This Saturday at 9AM we will be hosting our monthly FREE workout. Any and all are welcome to come down and check out the gym. The following Monday kicks off our August 101 course. We have 3 slots remaining, if you're interested all you need to...
31 Jul 7/31/2015
PSKC CrossFit - CrossFitLong Chipper (Time)2015 Crossfit Games Masters/Teen Event #4 Run 1000 25 power cleans (135/95) 25 box jump overs (24/20) 25 C2B Pull-Ups 50 wall ball shots (20/14) 25 C2B Pull-Ups 25 box jump overs 25 power cleans...
31 Jul Liftmore 7.31.15
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Strict Press from the Bottom of a Squat (6, 4, 2, 1 Climbing in weight)Grip the bar like a strict press and descend into the bottom of the squat. Without coming on your toes, press the weight overhead.Weightlifting2:...
30 Jul 7/30/2015
PSKC CrossFit - CrossFitGymnastics*20 min to work on the gymanstics (kipping) swing *If proficient, work on kipping TTB/Pull-upsMetconMetcon (Time)TTB Biathlon Run 400 18 TTB Run 400 15 TTB Run 400 12 TTB *200m Run penalty for coming off the bar...
29 Jul 7/29/2015
PSKC CrossFit - CrossFitWeightliftingBench Press (5X5 @ 60%)AccessoryBent-over kb rows 3X10 each armE2MOMMetcon (AMRAP - Rounds)Every 2 min on the min for 20 min (10 rounds total) 3 ring dips 5 power snatch (95/65) 7 burpees...
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