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.

May Happenings

 

CrossFit Kids and Varsity Class day and time changes begin Tuesday May 26th. Tuesday, Thursday, and Friday Classes at 9 am.

Thursday May 28, 2015

CrossFit PTC – Peachtree City

Warm Up

Jump -n – Rope warm up- then 30 doubles
Roll upper back, Banded bully stretch
Arm Circles
2x
10 Ketlle bell swings
10m Bear crawl
10 Ball slams
30 second hold ring support

Dumb bell Overhead Squat (5-5-5-5-5)

Each Set is Right and Left…add weight
Beginners can work on barbell
Rest 1:30 btwn sets

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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Wednesday May 27, 2015

CrossFit PTC – Peachtree City

Row 500 & Agile 8

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

Back Squat (5-5-5 (82.5%) or add 5-10# from last )

Metcon (AMRAP – Reps)

AMRAP 12 min
Row 25 Calories
25 Wall balls (20#/10′, 14#/9′)

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Tuesday May 26, 2015

CrossFit PTC – Peachtree City

Warm Up

Jump -n – Rope warm up- then 30 doubles
Roll upper back, Banded bully stretch
Arm Circles
2x
10 Ball slams
10 Wall balls
30 second hold ring support

Shoulder Press (1-1-1-1-1)

Push Press (3-3-3-3-3)

Push Jerk (5-5-5-5-5)

IMG_7841

Memorial Day Murph- May 25, 2015

CrossFit PTC -Peachtree City

Please be on time for your heat.  If you did not already sign up then we may have to back order you a shirt.  Heats run every 45 min starting at 6:00am.  The 9:00 heat is FULL.

Murph

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Partition the Pull ups/Push ups / Squats however you like.

Lt Michael Murphy, USN

Lt Michael Murphy, USN

 

Friday May 22, 2015

CrossFit PTC – Peachtree City

Warm Up

Couch stretch, samson stretch, hamstring
2x
10 Squats on wall w/pvc ohd
8 pull ups
8 hip extensions
run 200

Back Squat (5-5-5 (80%) or add 5-10# from last week)

Workout Of the Day:

3 Rounds for time of:
Run 400
15 power cleans (165, 85)
25 Medball abmat sit ups (20/14)

wednesday

Thursday May 21, 2015

CrossFit PTC – Peachtree City

Warm Up

Jump rope 150 x single/40 x double
Shoulders/wrist
2x
Arm Circles
Leg Kicks
2 wall climbs
10 GHD Sit ups

Dumbell Squat Snatch (Learn/Practice/Find 1 RM)

1 Arm- Full Squat Snatch

WOD:

5 Rounds for time
10 – Dumbell Sqt Snatch (5 ea arm) 40/25
8 – Pistols (4 each leg)
6 – L – Pull ups
4 – Hand Stand Push ups

No kipping on Rx pull ups
Full squat snatch

Scaled L Pull ups: = 6 pull ups or ring rows + 18 Sit ups

thursday

Wednesday May 20, 2015

CrossFit PTC – Peachtree City

Warm Up

Dynamic Warm Up
then
8 x 40m sprints EMOM

Metcon

5 rounds for total reps
2:00 min of:
7 – Burpees
7 – Thrusters (95/65)
Rest 4 min
*Score is total reps

friday

Tuesday May 19, 2015

CrossFit PTC – Peachtree City

Warm Up

Run 800
Mob: Hamstrings/ Hips
2x
8 Reverse hypers
8 Good morning
12 wall balls

Cindy (as many rounds as possible)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
When you finish- Run 800m as a cool down or cash out. If you have enough time run a mile.

Rx+ wear a vest and put it in comments.

tuesday

Monday May 18, 2015

CrossFit PTC – Peachtree City

Today Chris Pollack does his last WOD with us before Air Force Basic. Wish him well and enjoy today’s WOD.

Warm Up

Mob Tgt: Shoulders, Hips

1x
Leg Kicks/arm circles (10 x each way)
10 Pull ups
Max set of push ups
20 GHD sit ups
Burgener – C&J

Clean and Jerk (10 min to find 1RM)

WOD:

“CP”

4 Rounds for Time
400m Run
40 Double Unders
4 Clean and Jerks

RX 135/85
RX+175/105

chris black

Friday May 15, 2015

CrossFit PTC – WOD

(No Measure)

Jump rope 150 x single/40 x double

Shoulder Mob-

2x

30 second ring support

Leg Kicks (stiff leg/soccer/right/left)

2 wall climbs

5 toes to bar

Max effort set of push ups (yes 2x)

Shoulder Press (5-5-me (70%))

Metcon (5 Rounds for reps)

5 rounds

Run 200

10 Burpees

10 strict pull ups

10 GHD Sit ups

Rest 1 min

Rx+ 20# vest