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

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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.

Save the following dates:
Fitness starts with food-  Food drive to benefit The Real Life Center  -Nov 15 @ 8:30 am.

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

Saturday October 25, 2014

7:00 – “The Game” – bonus point check in- 1

7:30 – The World’s Best Bootcamp – Peachtree City

9:00- “The Game” – bonus point check in – 2

9:30- Group WOD

Friday October 24, 2014

CrossFit PTC – Peachtree City

Jump rope 150 singles, 20 doubles
Shoulder mob
2x
3 Skin the cats
5 push ups
7 good mornings
9 squats

Push Press (10 min to find 1RM)

Metcon (4 Rounds for reps)

4 rounds
2 minute running clock
Row 250m
Push Press (65% of today’s 1RM)
rest 2 min

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Thursday October 23, 2014

CrossFit PTC – Peachtree City

Row 750
Roll hamstrings/calves
2x
10 x Bar good morning
10 x reverse hyper
10 Ball slams
10 Kettle bell swings

Deadlift (8-8-8 75%)

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 10 min of:
4 x 10m shuttle run (down/back x2)
5 x over the box burpee

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Wednesday October 22, 2014

CrossFit PTC – Peachtree City

Warmup

Run 400m
Couch stretch, Pigeon pose
2x
6 push ups
8 Empty Bar thrusters
10 Sit upsThen
Review movements and subs:
Set up stations

Metcon (4 Rounds for reps)

Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters then
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar

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Tuesday October 21, 2014

CrossFit PTC – Peachtree City

Warm Up

Jump-n-Rope warm up x 2
Shoulder Mob with band/Dislocates
20 x face pull
20 x scap pull (bands)
2x
10 Kettle Bell Swings
10m Bear crawl
10 Ball Slams
10m Bear crawl backwards

A: Split Jerk (1-1-1-1-1-1 (15 min to find 1 RM))

B: Push Jerk (1-1-1-1-1-1 (15 min to find 1 RM))

(either A or B- Beginners work on Rope Climbs first- then Split Jerk)

Metcon

Partner WOD:

7 rounds for time:
50m shuttle farmers carry (50m each way – 35/25)
2 rope climbs

(One partner working, each does 7 rounds)

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Monday October 20, 2014

CrossFit PTC – Peachtree City

Warm-Up

Row 1000
Samson Stretch, Hamstrings, Pigeon
2x
5 Reverse hypers
5 Ninja roll ups
5 good mornings

Box Squat (8-8-8 65%)

Metcon

As many rounds as possible in 12min of:
10 kettlebell swings (53/35)
10 ab-mat sit ups
Rx + (70/44, GHD)

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Saturday October 18, 2014

CrossFit PTC- Peachtree City, GA

Saturday doin’s:

6:30 am  Cancelled

7:00 am    The Game Meeting #1

7:30 am    World’s Best Boot Camp – PTC
9:00 am    The Game Meeting #2
9:30 am    Saturday Group WOD –
Doncha wonder what Coach Jeff has up his sleeve?
Jump on in...just like Ernest!

Jump on in…just like Ernest!

Friday October 17, 2014

CrossFit PTC – Peachtree City, GA

Warm Up

Run 400
Mob: Shoulders
10 perfect Overhead squats (wall)
10 air squats facing the wall
10 pull ups
10 hip extensions

Handstand Walk (Progressions, free standing hs/hs walk)

Metcon

5 rounds for time
5 – Turkish Get Up
2 x 50m Waiters Walk (50m down, change, back)
15 Toes to bar

M 45# DB or #44 KB/ W= 25 Dumbbell or 26# KB

10AM--Ahh the afterglow.

10AM–Ahh the afterglow.

 

Thursday October 16, 2014

CrossFit PTC – WOD

(No Measure)

Run 200, Agility ladder x 4

Samson Stretch, Hamstrings, Pidgeon

2x

5 Reverse hypers

5 Ninja roll ups

5 good mornings

Burgener Warm up/clean prog

Clean (3-3-3-3-3)

Metcon (3 Rounds for reps)

3 rounds- mini FGB style

1 min

Hip Extensions

Wall balls (20#/10′, 14#, 9′)

Box Jump (24/20)

rest

Wednesday Monday October 15, 2014


CrossFit PTC – WOD

(No Measure)

Row 500 + Arm circles

Mobilize – Shoulder w/laccrosse ball/tspine on roller

4 xTurkish Get up then waiters walk (10m) then down

8 GHD sit ups

12 Reverse Hypers
Skill work:

Pull up/ Muscle Up and progressions

** if you have a Muscle Up then:

8 x 2 EMOM

Metcon (Time)

3 rounds for time of:

30-second L-sit hold

20 pull-ups

10 Thrusters (135/85)