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  • 303 Kelly Drive, Suites 8&9
  • Peachtree City, GA 30269
  • 678-519-2302
  • 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:


    Advisory Group:

    Do you want to change the way that Peachtree City looks at fitness? Do you want to be heard?

    We are putting together a CrossFit PTC Advisory Group. The advisory group will provide feedback and help guide the direction of CrossFit PTC. As a member of the advisory group you will represent your fellow CrossFit PTC students in everything from new equipment, to social events, hours and schedule and almost everything else. The positions will not be paid, but there will be some perks. In order to be on the advisory group you must: have been a member of CrossFit PTC for at least 6 months (in good standing), submit a letter letting us know that you are interested, agree to stay in the group for a year, attend monthly meetings, and be elected by the student body.  We are accepting letters of interest thru August 30th and will hold elections on September 1st.  Email with questions.


    In a hurry?  Lunchtime Drive Thru WOD starts Aug 4 -
    Special pricing for Lunch time WOD only!


    Food as Fuel—Tired of being tired, want nutrition that WORKS? August 16 11:00-  Sign up here


    Double Under Seminar-  August 24-  Don’t wait…  register here

    Friday August 22, 2014

    CrossFit PTC – Peachtree City

    NOTE:   No Open Gym this Sunday due to the Jump-n-Rope seminar

    Warm Up

    Row 500
    Mob: Hip/Hammie
    10 Kettle bell swings
    10m Bear Crawl
    10 Ball slams
    10m Bear Crawl backward

    Deadlift (15 min to find a 1RM)

    Metcon (Time)

    Wall ball
    Knees to elbows
    Hip extension


    Thursday August 21, 2014

    CrossFit PTC – WOD

    Run 400m
    shoulder mob using lax ball/roller
    3 Skin the cat
    5 push ups
    7 good mornings
    9 squats
    EMOM 2 muscle ups + 10 double unders
    scale 3/1 pull up + dip

    Metcon (4 Rounds for time)

    4 rounds for time:
    15 thrusters (95/65)
    15 burpees
    Rest 2 min
    (every time you break thrusters do 3 burpees)
    - Time does not include rest


    Wednesday August 20, 2014

    CrossFit PTC – WOD

    Jump rope: single x 150, then double x 30
    Shoulder mob: Band & dislocates
    10 KB Swings
    10m Bear crawl
    10 Ball slams
    10m Bear crawl backwards

    Bench Press (3-3-me @ 85%)


    Pull up Annie
    50 Double unders
    25 pull ups
    40 Double unders
    20 pull ups
    30 Double unders
    15 pull ups
    20 Double unders
    10 pull ups
    10 Double unders
    5 pull ups


    Tuesday August 19, 2014

    CrossFit PTC – WOD

    Double under seminar on 24th! Sign up.

    Row 500m
    Mob: Couch, pigeon pose, shoulder
    10 reverse hypers (add wt!)
    10 pull ups
    10 toes to bar
    10 Overhead Squats (pvc) against wall

    Back Squat (8-8-me 65%)


    4 Rounds:
    Row 500
    15 GHD sit ups
    10m OHD Walking Lunge (45/25)
    5 Box Jump (30/24)


    Strength Club

    CrossFit PTC – Strength Club

    (No Measure)

    On your own: Roll thoracic spine, glutes, hammies, quads, adductors

    Alternating Contralateral Dead bugs: 30 seconds
    Static Pillar Holds: 30 seconds

    Quick Feet: Over Over Back Back – 15 seconds
    Consecutive Box Jumps – 3 boxes (20″)

    Back Squat (60%x5x10 of calculated working max)

    Glute Ham Bridges (4 x max time (rest as needed between sets))

    Hold plank position on GHD

    Shoulder Press (60%X5X10 of calculated working max)

    Lateral Banded Side Shoulder Raise ( 4 x 10 reps + 5 second hold at top)

    With band, raise arm till parrallel to ground


    8 X 25m sprints – 1 min 15 secs rest between sprints – 95% + effort


    Monday August 18, 2014

    CrossFit PTC – WOD

    Warm Up

    Jump Rope 150x Single/ 30x double
    Roll Lats/Tspine/Back smash with ball
    5 pull up
    10 push up
    15 squats
    Burgener Warm Up

    Snatch Balance (Sn Balance-Ohd Sqt 1+2 x 8 @ 75% of OHD Sqt)

     8 sets – Rest 1 min


    For time:

    KB Swing (53/35)
    Ring push up (4″ off of ground)


    Friday August 15, 2014

    CrossFit PTC – WOD

    Warm Up

    Run 400m
    Mob: Hamstring stretch(bands)
    10 Good mornings
    15 toes to bar
    10 Overhead squats (pvc against the wall, then empty bar)
    Then warm up to 1 x 85% (not a typo) of your 1RM Deadlift

    Metcon (10 Rounds for reps)

    10 1-minute rounds of:
    Deadlift @ 65% of 1RM, 3 reps
    60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
    Max reps burpee

    Rest 2 minutes between rounds. Post number of burpees completed each round
    If inside can do 3x 10yds for last sprint
    Rx+ = 315/195


    Thursday August 14, 2014

    CrossFit PTC -Peachtree City

    Warm Up

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

    Shoulder Press (15 min to find 1RM)

    Metcon (AMRAP – Rounds and Reps)

    Complete as many rounds as possible in 15 minutes of:
    10 dumbell Thrusters (35/20)*
    50 double-unders
    *Rx+ 45/30


    Wednesday August 13, 2014

    CrossFit PTC – WOD

    Warm up

    Row 500
    Mob: couch stretch, pigeon pose, shoulder
    10 reverse hypers
    15 toes to bar
    10 Overhead squats
    (pvc against the wall, then empty bar)
    12 Min to work on goat/skill of your choice

    Metcon (Time)

    5 rounds for time of:
    500-meter row
    50 squats
    30 hip extensions
    * Can start heats during skill time

    2014-07-23 19.58.26Get over the hump.

    Tuesday August 12, 2014

    CrossFit PTC -Peachtree City

    Warm up

    Run 400m
    Shoulder mob
    3 Skin the cats
    5 push ups
    7 good mornings
    9 squats

    Handstand Walk (HS or HS Walk)

    Rope Climb (Practice/ Progression)


    4 Rounds for time of:
    3 Rope climbs
    5 Wall climbs
    Run 200m