Contact Us

303 Kelly Drive, Suites 8&9
Peachtree City, GA 30269
678-519-2302
info@crossfitptc.com

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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.

July Happenings

CrossFit Kids and Varsity Class – Tuesday, Thursday, and Friday Classes at 9 am.

– No CrossFit Kids during Superhero Camp (13-17 July)

Kids Superhero Camp –  13-17 July (Mon-Fri)  12:00pm – 4:00 pm – Costumes allowed
(call for reservation)

NO AFTERNOON OPEN GYM – Week of 13-17 July (Mon-Fri) – Due to Superhero Camp

 

Tuesday June 30, 2015

CrossFit PTC – Peachtree City

Warm- Up

Row 500
Arm Circles/Lax Ball Mobility
Bands: Scap pull/Face pull/Bent row/Bully
2x
5 Overhead Squats (Bar)
5 Behind the neck push press (bar)
5 push ups

Bench Press (5-5-5) @80% or add 5-10# from last week

Metcon

As Many Rounds as Possible in 20 min:
12 burpees
12 kettlebell swings (35/53)

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Monday June 29, 2015

CrossFit PTC – Peachtree City

Warm-Up

150 Jump rope singles/40 Larry Double Unders
Roll Legs/Groiners/1st Baseman
2x
3 Skin the cats
5 Overhead Squats (PVC against the wall)
5 Squats Facing the wall
5 Good mornings

A: Back Squat (5-5-5 @ 85% or add 5-10# from last week)
B – Weighted pull up 5-5-5

Metcon

As Many Rounds as Possible in 16 Min:

8 Box Jumps
8 Toes to Bar
8 Wall Balls

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Saturday June 27, 2015

Schedule:

07:30 am – World’s Best Boot Camp – Enlistment Day

09:30 am – Group WOD

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Friday June 26, 2015

CrossFit PTC – WOD

(No Measure)

Run 400m

Mobilize Shoulders (arm circles/lax ball/ band complex)

2x

5 pull ups

10 push ups

15 squats

Shoulder Press (5-5-5 @ 80% (or add 5-10#))

After complete shoulder press.

EMOM 2-3 HSPU for 5 min

Metcon (AMRAP – Reps)

4 Rounds

For Reps: In 2:00

9 X 10m shuttle run

Burpee

Rest 2:00
(Each 10m = 1 so 4.5 round trips)

Thursday June 25, 2015

CrossFit PTC – Peachtree City

Warm Up

Jump rope 150 x single/40 x double
Hammies/low back/shoulders
2x
8 Hip extensions (Ham raise if you can)
5 Deadlift with light weight and band
8 Good morning
8 dumbbell thrusters

Deadlift (5-5-5 @ 80% (or add 5-10#))

Metcon

12 Min AMRAP

10 Barbell Thrusters (75/55)
20 Prisoner Lunges

Its Not Sweat

Wednesday June 24, 2015

CrossFit PTC – Peachtree City

Warm Up

Row 500
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

Row 250m x 10

10 rounds for time
Row 250m with 2:30 rest

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Tuesday June 23, 2015

CrossFit PTC – Peachtree City

Warm Up

3 min JUMP-N-Rope complex
Shoulder mobility:
Band complex (scap pull, face pull, row, ), bully stretch
2x
10 empty bar overhead squats
10 ghd sit ups
10 kettlebell swings
10 rev hypers

A: Bench Press (5-5-5 @ 77.5% )
B: 5 close grip weighted chin ups or 5 ring rows.

Metcon

3 Rounds:
3 Rope Climb
30 Wall balls (20#/10′, 14#/9′)
Rx+
M- 25# slam/10′
W- 16#/9

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Monday June 22, 2015

CrossFit PTC – Peachtree City

Warm Up

Run 400m
Mob: Squat/Front Rack

2x
5 Empty bar thrusters
5 pull ups
8 Good morning

Back Squat (5-5-5 @ 85% (add 5-10# from last week))

Metcon

4 Rounds
As many reps as possible in 2 min:

Complete 2 rounds of:
5 pull ups
10 Push ups
15 Squats
Then: As many KB Swings as possible (70/44)

Rest 2 mi

 

Sunday June 21, 2015 – No Open Gym

No Open Gym Today

 

Sat 6/20


CrossFit PTC – WOD

Metcon (AMRAP – Reps)

Team

Sta 1: Farmer’s Carry Shuttle 40m

Sta 2: Stone Shoulder

Sta 3: Thruster (45/25)

Sta 4: Tire Flip and Jump

Sta 5: Sand Bag Walking Lunge

Sta 6: Push Up

Sta 7: Parallet Jump

Sta 8: Truck Push

Team WOD:

AM Reps AP: 3 min

Each station: 1 person working at a time

ex Tire Flip,Truck push

1 min rest btwn