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PSKC CrossFit - CrossFitWeightliftingPush Press + Push Jerk + Split Jerk (Work up to a heavy single)Perform 1 rep of each of the exercises without setting the bar down.MetconMetcon (Time)Metcon: 21-15-9 - Power Clean (115/85) - Wall Ball (20/14) - HR Push Ups...

  This is our favorite weekend of the year! PSKC is intimately involved with the Arnold Midwest Affiliate Gathering in Columbus, Ohio. We will be there supporting and coaching Team SAR and will have 5 teams competing throughout the weekend. Here's everything you need to know. LOCATION: All weekend long the event will...

PSKC CrossFit - CrossFitPullup Program begins today. Be sure to check the blog out for full details.WeightliftingA: Deadlift (5 x 5+ @ 60%)Last set is all outB: Pull-ups (Pull Up Program Day 1)MetconMetcon (Time)4 rounds (record total time with rest included) - 6 OH Squats (135/95) -...

PSKC CrossFit - CrossFitHERE WE GO! Rue vs. TC Friday at 5:30pm!MetconCrossFit Games Open 15.1 (AMRAP - Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#CrossFit Games Open 15.1A (Weight)6-Minutes to Establish: 1-RM Clean and JerkCrossFit Games Open 15.1...

PSKC CrossFit - CrossFitWarm-upATHLETE'S CHOICE Take this time to work on the skill of your choice and/or mobility.Metcon (AMRAP - Reps)TABATA 20W / 10R / X 8 ROUNDS (Stay at the same station for 8 rounds before moving on) -AirDyne for Calories -Pushups -Situps -Double Unders...

PSKC CrossFit - CrossFitLAST CHANCE TO SIGN UP FOR THE OPEN! Must be registered by 11am today to be drafted onto a team. Over 60 people have signed up!GymnasticsPull-ups (1 x Max Effort Set)Hit max effort set of unbroken STRICT pullups. If using band be...