Complex Day

Complex Day

PSKC CrossFit – CrossFit

Coach’s Corner
The Energy Bus…a book I would highly recommend everyone read! (E+P=O)

Travel with Bus Driver Joy and learn the 10 Rules she shares with her passengers.

Here are a few of my favorites!

1. You are the CEO of your Bus, and as ‘Chief Energy Officer’ ….the energy you radiate will make a major impact on those around you.

3. Fuel your ride with other energy producers

6. Avoid energy vampires – they may be your parent, co worker, or friend. You can love them without taking on their Energy Sucking ways.

7. Enthusiasm attracts others!

9. Drive with a purpose

Perception is everything, and how you choose to view each situation matters!

“Positive Energy is like a muscle. The more you use it, the stronger it gets. The stronger it gets, the more powerful you become. The more you focus on Positive Energy, the more it becomes your natural state.”
-Jon Gordon

View Public Whiteboard


1 Power Clean + 2 Hang Clean (Work up to a heavy Set)


Metcon (AMRAP – Rounds and Reps)

Partner: You Go – I Go

-Each teammate completes full round before switching

-Each person counts as 1 Round

20 Min AMRAP

7x Pull Ups

7x Hang Clean (135/95)

7x Box Jumps
20 Min AMRAP

7x Jumping Pull Ups/Ring Rows

7x Hang Clean (105/75)

7x Step Ups

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