Monday Madness...

Floor pressing mixed with a pulling/rowing/climbing movement

Over 20 people came in yesterday and killed the workout! Big congratulations to those who attended the intro session and had their first official PSKC workout - Shep, Stomby, Taylor, Colton, Monica, and Jennifer. You guys did an outstanding job on a tough workout, very impressed!


Monday’s Workout : Partner Up “You Go, I Go” –

KB Floor Press – 5 X weak/strong hand
Pullup/Row/Climb X 5
5 rounds

Remember the 1950s when rope climbing and John Wayne were cool? Now we have the shake weight and effeminite vampires. If you're more John Wayne than Vampire Edward, PSKC is the place for you.

Then…

Death by Team Relay-
Suicides X 2
Butcher X 2
Deadman Tire Drag X 2
50 Swings

Safe to say, everyone’s leg and lungs were BLOWN UP after pushing the butcher on rubber mats then dragging the tire.

See you guys tonight at 7pm!

REMINDER: NO CLASS ON THURSDAY DUE TO OHIO STATE’S SCHEDULED ANNIHILIATION OF MARSHALL. MAKE UP CLASS WILL BE OFFERED ON FRIDAY, TIME TO BE ANNOUNCED LATER IN WEEK.

And So It Begins...

This Saturday morning approximately 25 people showed up to see what the PSKC has to offer. After 30 minutes of swings, battling ropes, sled pushes, pull ups, and an awful finisher of burpees and box jumps...these people walked away tougher, fitter, and stronger. It was truly an honor and I am more than humbled that you all came out. Today is the beginning of something amazing for Portsmouth, Ohio. Come find out why and become a member...

The pre-workout briefing

Minney annihilated slam-ball

Schedules/Club Dues/What We Offer

"THERE IS NO FIRMING AND TONING, ONLY STRONGER OR WEAKER" 

- Mark Rippetoe

Schedule is as follows: (make sure you check Facebook for the latest and greatest)

Monday -

6:00am - 7:00am - CrossFit
9:00am - 10:00am - CrossFit
430pm - Competitors Class
5:30pm – CrossFit
6:30pm – CrossFit

Tuesday -

9:00am - 10:00am - CrossFit
5:30pm – CrossFit
6:30pm – CrossFit

Wednesday -

6:00am - 7:00am - CrossFit
9:00am - 10:00am - CrossFit
430pm - CrossFit
5:30pm – CrossFit
6:30pm – CrossFit

Thursday -

9:00am - 10:00am - CrossFit
5:30pm – CrossFit

*6:30pm – Open Gym

Friday -

6:00am - 7:00am - CrossFit
9:00am - 10:00am - CrossFit
5:30pm – CrossFit

Saturday - 

9:00am - 10:00am - PAIN CLINIC


We will stick to this schedule as much as possible, however life and work may not make this possible all the time. All schedule updates/cancellations will be posted to the website. Please check the PSKC Facebook page daily for updates.

PSKC CROSSFIT 101 COURSE:
Prior to attending the regular training classes, you must complete the basic 101 program. This program is a total of 2 x 1 hour training sessions. This is where you will correctly and safely learn the basics of the fundamental CrossFit movements we utilize at PSKC. At the end of each 101 session you will complete a 5-10 minute workout to acclimatize to the style of training you will encounter at the regular CrossFit classes. After you complete the 101 course you can hop right into the regular CrossFit classes.

The 101 course is offered by appointment only. To get started and attend the basic program, email mo@pskcstrong.com  for more information.

The PSKC 101 course is $50.

MEMBERSHIP OPTIONS:
After you've completed the intro program, you have 3 basic options for memberships.
1) Daily rate (pay every time you go come).
2) Pay month to month. You pay for 30 days of gyms use.
3) Monthly auto-pay for a year. This is the best deal.

COMMITTED RATE:

$84 monthly unlimited with 12 month commitment

$75 - 1st Responder/Student/Nurse/Teacher Discount

*Requires 1 year contract and enrollment in online auto-pay.

**Family/Couples rates are available upon request

MONTH TO MONTH:

$105

$95 - 1st Responder/Student Discount

Family Couples are available.

DAILY RATE = $10

Is PSKC right for you? If you're willing to have fun and work hard, it damn sure is. Just click HERE to see what members of PSKC have to say about the gym.

SEMINARS / PERSONAL TRAINING / TEAM TRAINING


In addition to the regular group strength and conditioning classes. We also offer the following:

1)  One on one private personal training sessions. If group training is not your thing, or you want to learn the proper technique for kettlebell training schedule a one on one session ($50/session or purchase a block of sessions at a discounted rate).

2) Off season team strength and conditioning. There is no better way to develop the true concept of "team" than through overcoming physical and mental obstacles...together. In the short period we have been opened we have worked with both high school and college level teams on building their strength and conditioning levels and more importantly building the team. Email for more  info.

3) Seminars - don't live in the Portsmouth area but want your gym to implement kettlebell training? Contact me to to set up a seminar. At the seminar I will come to your facility and spend an entire day teaching your staff and members the fundamentals of kettlebell training. At the seminar you will learn to safely and correctly perform and teach the:
Swing
Clean
Snatch
Press
Squat
Turkish Get Up

The kettlebell isn't something you can just pick  up and do without guidance. As a gym owner or trainer who wants to use this incredible tool it's imperative you receive quality training from a quality instructor. There is no other gym in the southern Ohio area that is more experienced and knowledgeable about the kettlebell than PSKC.

Email dale@pskcstrong.com  for more info!

About Us

People train at PSKC CrossFit because they are seeking the best path to fitness and community. The most fun loving and hard working people can be found here. No matter the fitness level...the common bond is wanting to be better.

PSKC is dedicated to one very simple task:

Building a stronger community. 

How we do it that is through a strength and conditioning program called CrossFit. 

I was introduced to CrossFit while serving on active duty in the US Army in 2007. It was a very humbling and life changing experience. Since that time I have spent time learning from the best and assembling an amazing team of PSKC CrossFit coaches who live to coach and teach CrossFit to the people of Southern Ohio. 

Everyday you come to the gym we want to make you better than the day before. We use CrossFit to help people become better, stronger, and healthier. 

This is our PASSION. 

Our programming will build your strength and your work capacity. Most importantly you will forge strong relationships with those around you and become a member of a global fitness community, you will become a CrossFitter. 

Our facility a simple warehouse made of brick, wood, and concrete that is filled with iron, steel, hard work, amazing people, exhaustion, and laughter. It is cold in the winter and hot in the summer, you won't find easy solutions or excuses. We do not fear the hard path...we cherish the journey. Where other gyms showcase their luxury and amenities, we only offer you results through hard work.

We offer the area's most passionate, knowledgeable and experienced CrossFit coaches. This is what we do, we've literally spent years honing our craft. This is not a "fad" for us. This is our passion, our purpose.

Whether you're looking to be active in CrossFit competitions or simply looking to drop a couple of pounds and get fit. Our staff will be there to guide you every step of the way and celebrate each and every success with you along the way.

You will train in a team setting, not by yourself. Everyone is at a different fitness levels and exercises/workouts are modified accordingly, but the one equalizer for everyone is effort. You will be surrounded by people who thrive on training hard and pushing to their limit.

You'll come for the amazing workouts and first class coaching...but you will stay for the members, those who sweat and sacrifice right alongside you.

We can't wait for you to join us!

Kettlebell Snatch

Some footage from the Primitive Training Systems Certification shot by certified Underground Strength Coach Ron Baguisa of  Selected Strength. Here is a tip for a more efficient kettlebell snatch...

Contact Info & Directions to Compound

The Compound

Contact Info:
Dale King (740) 727-5874

email:
dale@pskcstrong.com

*Best way to way to contact me regarding PSKC is via email.


View Larger Map

The PSKC compound is a warehouse hidden inside of Schackart Storage which is directly across the street (south) from OSCO. If you're unfamiliar with the area, it can be a little tricky to get to.
Best way to get there is from Chillicothe Street (see satellite image below);

• Once on Chillicothe St, turn west onto 10th St (Big Sandy Furniture will be on your left).
• Keep driving west past the stoplight (intersection of 10th & Washington) towards Court St. The south entrance to Schackart Storage units will be on your right (turn into the first gate past the electrical transformers)
• Drive down the gravel road in between rows of storage units.
• PSKC is the big brick warehouse directly in front of you. Veer off to the right to park.

inside the final destination

Congrats to the Primitive Training Systems Class!

First ever PTS class at Ryan Minney's Strong Barn

A big congratulations to Ron, Monica, Ann Marie, Dave, Derick, Lucas, Erin, Pete, and Garett! It was an absolute honor and pleasure for Ryan and I to train with you guys and provide you with kettlebell and bodyweight exercise fundamentals and teaching progressions. The downpour during the end of the certification workout was icing on the cake! No doubt the knowledge you guys learned will make you  better trainers and add a tremendous amount of tools to your kit. As long as you have your kettlebell, you will never be gymless! Stay tuned for details of the next certification workshop at: PTS Certification

So what what will you learn at the PTS Cert?

COMING SOON!!!

BE PREPARED PORTSMOUTH SPARTAN KETTLEBELL CLUB IS ABOUT TO BE UNLEASHED. SOUTHERN OHIO'S FIRST AND ONLY KETTLEBELL STRENGTH AND CONDITIONING FACILITY IS GETTING READY TO OPEN!! FIRST WORKOUT WILL BE SATURDAY, AUGUST 28TH. STAY TUNED FOR DETAILS...

Countless hours and numerous volunteers have made this dream a reality. An old cinder block warehouse hidden deep within an industrial park in Portsmouth, Ohio is in the final stages of being converted into a primitive old school strength and conditioning facility. I am forever indebted to those who motivated me to open my own facility. Make no mistake about it; this is my facility but it is your club.

I only offer hard work, intensity, and a never ending dedication to provide you the best coaching and motivation you will ever receive. There is no magic pill nor easy road; your success will be a direct result of your efforts. If it was easy; it wouldn't be worth it....

Sign that will be posted on the main entrance of PSKC