Contact Us

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

    Thrivent Financial

    10% Off PROGENEX

    CrossFit Kids Certified

    CrossFit Kids

    CrossFit PTC Supports the RRG

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

    Summertime happenings:

    Kids Avenger Camps:

      Did you ever wear a cape around the house?

    avenger

    Ages 6-10,  July 14-18 and July 28-August 1.

    Call 678-519-2302 to sign up.

    Spaces are limited.  If you get the voice mail leave your name, email and phone number so we hold the spot(s) for your Avenger.

    Includes: Functional Fitness, Arts and Crafts, Healthy Snacks, Team Building, Games and MORE!

    ——————

    Summer Slimdown: 

    regret

    If you missed the game…it’s not to late for the summer.  Start by August and you are in it to win it…(yep prizes).   Call, email or sign up in the gym.

    What  you get (besides a smokin body):  Advocare 24 day challenge, Meal Guidance, Nutritional Counseling, Lifestyle Focus, BOGO BOdy Fat testing, Weekly check ins and accountability.

    —————–

    In a hurry?  Lunchtime Drive Thru WOD starts Aug 4

    Thursday July 24, 2014

    CrossFit PTC – Peachtree City

    150 singles/30 doubles
    Mob: Hip/Hammie
    2x
    10 Kettle Bell Swings
    10m Bear crawl
    10 Ball Slams

    A: Shoulder Press (5-5-me (80%))
    B – Clapping Push up (5-6-me)

    Rest 1:30

    Metcon (Time)

    3 rounds for time
    Row 500
    100m waiters walk R (35/25)
    100m waiters walk L (35/25)
    Rx+ 45#/30#

    IMG_0626

     

    Wednesday July 23, 2014

    CrossFit PTC – Peachtree City

    Run 400m
    Mob: couch stretch, pigeon pose, front rack
    2x
    10 reverse hypers
    15 toes to bar
    10 Overhead squats

    Burgener warm up – Clean progression

    Clean (15 min to find 1RM)

    Bell*

    3 rounds for time of:
    21 Deadlift (185/125)
    15 Pull-up
    9 Front Squat (185/125)*

    Scaling options:
    A- (165/115)
    B- 135/95
    C- 75-95/55-75
    *Clean it

    Hero_BellCacheIraqAir Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

    ( www.crossfit.com posted July 4, 2014)

    Tuesday July 22, 2014

    CrossFit PTC – WOD

    150 singles/30 doubles
    Shoulder Mob with band/Dislocates
    2x
    10 Kettle Bell Swings
    10m Bear crawl
    10 Ball Slams

    Bench Press (8-8-me (70%)
    Rest 1:30

    Metcon

    4 rounds for time:
    6 Dumbbell push press (35/20)
    12 Kettle Bell swings (70/44)
    24 Dumb bell floor press (35/20)

    (both dumb bell movements are with 2 dumb bells)

    IMG_0610

    Monday July 21, 2014

    CrossFit PTC -

    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

    A: Back Squat (3-3-me 85%)

    B: Weighted Pull-ups (8-8-me 70%)

    Go from A-B then rest 1:30
    Beginners – Work on Hang Power Clean

    Metcon

    As Many Rounds As Possible in 8 min
    4 – Power Cleans (155, 75)
    8 – Over the bar burpee
    12 – Sit up

    We will miss you Seth!

    We will miss you Seth!

    Friday July 18, 2014

    CrossFit PTC – WOD

    Mob: Roll legs/low back/Shoulder w/lacrosse ball
    2x
    5 Front Squats- Empty Bar
    10 Wall balls
    15 GHD Sit ups

    A: Shoulder Press (8-8-me (70%))

    B – Clapping Push up- (6-6-me)
    A-B then rest 1 min
    me= max till fail without knee down

    Metcon (Time)

    4 Rounds
    5 Thrusters 95/65
    10 Knees to Elbows
    Farmer’s Carry 200m (35/25)
    RX + = 115/75# thruster

     

    IMG_9835

    IMG_9826

    Thursday July 17, 2014

    CrossFit PTC – WOD

    150 singles/30 doubles
    Mob: Hip/Hammie
    2x
    10 Kettle Bell Swings
    10m Bear crawl
    10 Ball Slams

    A: Deadlift (5-5-5-5-me (75%))

    B: Box Jump (3-3-3-3-3)

    Go from A to B then 1 min rest.

    Annie

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

    IMG_9842

    Wednesday July 16, 2014

    CrossFit PTC – WOD

    Run 400m
    Mob: Samson Stretch, Pigeon pose, Shoulder
    2x
    10 Overhead Squats
    15 toes to bar
    30 Sec ring support hold

    Turkish Get Up (Practice)

    Metcon

    5 rounds for time of:
    45-lb. barbell Turkish get-ups, 21 reps
    Run 400 meters

    Scale:
    Beg = 3 rounds/any kettlebell
    int = 4 rounds 35# Kb/Db – W = 26#Kb or 25#Db
    Adv with Scale = 44#kb/45#Db
    Each TGU counts as 1. (ie R then L =2)

    IMG_9751

    Tuesday July 15, 2014

    CrossFit PTC – WOD

    150 singles/30 doubles
    Shoulder Mob with band/Dislocates
    2x
    10 Kettle Bell Swings
    10m Bear crawl
    10 Ball Slams

    Handstand Hold (3 min total time (as many reps as reqd))

    Metcon (3 Rounds for time)

    10 rounds
    5 pull ups
    5 push ups’

    Then:
    5 Rounds
    10 GHD Sit ups
    10 back extensions

    Then:
    2 rounds
    25 wall ball (20#/10 – 14#/9′)
    25 box jumps (24″/20″)

    Rest as needed between couplets. Post time for each couplet
    R1 = Pull/Push
    R2= Sit/Ext
    R3 – Wallball/Box Jump

    IMG_9854

    Monday July 14, 2014

    CrossFit PTC – WOD

    Run 400m then Agile 8

    Run 400m
    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
    Mob: Front Rack/Couch Stretch
    Then:

    Clean Warm Up-Progression

    Clean (8 x EMOM do 1 Sqt Clean and 1 FS )

    USE 85% of 1RM FS if possible. Record the clean as 1 and the FS as 2

    Front Squat

    Metcon

    21- 15-9

    Steps Front Rack Walking Lunge (95#/55#)
    Kettlebell Swing (70#/44#)
    RX + = 115# walking lunge

    IMG_9799

    Friday July 11, 2014

    CrossFit PTC – WOD

    Warm Up

    Jump rope (150 x single), 30 x double

    4 agility ladder drills
    20m broad jumps
    10 kb swings
    10 hip ext
    10 overhead squat (pvc-empty bar)
    Burgner Warm up

    Power Snatch (1-1-1-1-1 (80)%)
    Do a power Snatch- then 3 Overhead Squats. (5 sets)

    After you complete the SN-OHD SQT then start shoulder press

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

    CrossFit Games Open 12.1 (AMRAP – Rounds and Reps)

    7-Minute AMRAP of:
    Burpees to a 6″ target

    *No 6″ target required today

    IMG_7884Yea Burpees!