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303 Kelly Drive, Suites 8&9
Peachtree City, GA 30269

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CrossFit Kids Certified

CrossFit Kids

CrossFit PTC Supports the RRG

CrossFit RRG: We support our community's first line of defense.

Important Stuff – Pay attention:

Holiday Schedules are available at the gym.  Please take one.

Holiday Party on December 6 at 3:30pm.  – You don’t want to miss this.

We are doing a jump rope and sit up challenge starting November 17th it is called Iceland Annie and you can download it here:   Iceland Annie Winter Challenge.

Thanksgiving– November 27, 2014

5th Annual Turkey Toss



Warm up begins at 8:00 am.

If you are dropping in or visiting please plan to be at the gym 15 minutes early  (no later than 7:45) to fill out the waiver.
Vistors can drop in for free if you bring 10 lbs or more of food for The Real Life Center.
(Non refrigerated items as they won’t be picking it up today).

Throwing the Bird

For Time (using a 20 lb turkey, slam ball or medicine ball), two person team

100 Turkey Slams (use a slam ball for this-)
400 m Turkey Toss & Trot – Overhead Throw
100 Hanging Turkey Crunches
400 m Turkey Toss & Trot – Backward Throw
100 Turkey Twist Hand Offs – Side to side each way
400 m Turkey Toss & Trot – Side Throw
100 Turkey Toss over the Bar
400 m Turkey Toss & Trot – Freestyle

(if the bird hits the ground- other than the slams then both partners must do 5 turkey burpees)

* No other classes today

#TBT from our first Turkey Toss….please be aware that the rules have changed- no dropping the bird.

Turkey Toss from Ric Thompson on Vimeo.

Wednesday November 26, 2014

CrossFit PTC – Peachtree City

Only one WOD on Thursday at 8:00 AM.
Closed on Friday!

Warm Up

Run 400m

10m Inchworm
10m Spiderman
10m Crab Crawl
10m Bear Crawl
Then Burgener for clean

Clean (2 reps @ 75%, EMOM for 8 )


3 Rounds for time

Run 400m
21 GHD Sit ups
15 Deadlift (225, 105)
9 Hand Stand Push Up (wm 1 abmat)


Tuesday November 25, 2014

CrossFit PTC – Peachtree City

Warm up

Run 400m
Couch stretch, Pigeon pose

3 skin the cats
10 Kettlebell swings
10 Hip Extensions

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71



Welcome Jen to our CrossFit PTC family!
She just graduated from The World’s Best Boot Camp PTC on Saturday and was eager to get her fist WOD under her belt. Give her a hearty hello!

Monday November 24, 2014

CrossFit PTC – Peachtree City

Congratulations to the “Tight WODs” the team that won our lifestyle challenge called “The Game”-

Here is the WOD/POINTS ranking
TW- 30.8% – 4197.14
Lady A- 29.1% – 4195.71
True Grit -24.2% – 4190.48
Super Wod – 20.9% – 4196.67


Warm UP

Row 1000
Shoulder mobility- Band pulls/ball
Roll legs, couch stretch

5 fire hydrants
5 Ninja roll ups
5 Reverse Hypers

Thruster (15 min to find 1 RM)


Thrusters, 95# / 65#


Saturday November 22, 2014

Congratulations to all the folks who played “The Game”

Saturday’s Schedule:

07:30 am  -  The World’s Best Boot Camp- Peachtree City graduation workout-
Come on down to the gym and cheer them on!

9:30 am – Group WOD

Friday November 21, 2014

CrossFit PTC – The Game Finals



Jump-n-Rope warm up x 2
Shoulder Mob/hips
10 Kettle Bell Swings
10m Bear crawl
10 Ball Slams
10m Bear crawl backwards

clean and jerk review

(Beg-work Clean and Jerk form)

Clean and Jerk ((2-2-2-2-2-1-1-1-1-1) as heavy as possible)

The Game 14.3

As many rounds and reps as possible in 9 min of:

Run 50m (25 down/back)
7 Kettebell Swing (53/35)
7 Burpee

Thursday November 20, 2014

CrossFit PTC – Peachtree City

Bring a Friend Day



Warm Up

Run 400
Sampson Stretch, Spider man, Hammie, pigeon
Group squats x 10
Group thrusters x 10
Junkyard dog


5 Rounds of.:

45 sec on 15 sec off of the following:

1. Partner Sandbag Lunge (50#)*
2. Alt Partner thruster (95/65)
3. Partner Medball Sit up, 20#/14#
4. 10m Shuttle run

*50# sandbag
** Situp – Ball touches ground behind head
*** Start on any station

-Partner Thruster : Partner holds in front rack while other
partner performs thruster.
Both must have bar in position to count the rep

Wednesday November 19, 2014

CrossFit PTC – Peachtree City

Bring a Friend Day

Warm up

Run 400m
Dynamic Warm up


Partner Fight Gone Bad- 3 rounds:

As many reps as possible: 1:30 each station

-Wall Ball
-Kettlebell swings
-Box Jump
-Push Press

Rest (1:30 min)

– * Partners may break up reps at each station however they want. When one partner stops doing repetitions they run 50m shuttle*, then they rest till the partners switch.
* Down 50m and back 50m


Tuesday November 18, 2014

CrossFit PTC – WOD

Warm Up

Row 500
Mob: Shoulders/Couch Stretch/Hamstrings

Agile 8
Foam Roll — IT, Piraformis, Teardrop adductors
V-Sit rollover
Firehydrant (arms/back straight)
Groiner (10x each side)
Frog Jumps (10x)
1st Baseman (x2 each side) or Sampson

The CrossFit Total (Total Weight)

Back Squat (1RM)
Shoulder Press (1RM)
Deadlift (1RM)


Monday November 17, 2014

CrossFit PTC – Peachtree City

Download Iceland Annie Challenge PDF here: Iceland Annie Winter Challenge


Row 500
Single Jumps x 100/Double unders x 20
Arm circles
Shoulder mobility

10m Frankenstein walk
10 Sit ups
10 Pull ups
During Warm up practice handstand walks or add Handstand hold for 1 min on each round


6 Rounds for points:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest