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  • 303 Kelly Drive, Suites 8&9
  • Peachtree City, GA 30269
  • 678-519-2302
  • info@crossfitptc.com
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    10% Off PROGENEX

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    CrossFit PTC Supports the RRG

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

    Southern Charm Cleaners

    September Happenings

    Referral Contest – open to CFPTC members and WBBC –PTC

    Refer a friend and you both win.  Runs all SEPTEMBER

    TWO Chances to win:

        1.   Free Nanos or Reebok Lifters – Winner
        2.  Consolation round: Pure Pharma 3 (30 day supply of Omega 3s/D3 and Magnesium)

    See complete rules in the gym.

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    Bring a Friend Day – 17 September – BE THAT FRIEND

    Atheleta Trunk Show – 17 September – Drawing for 3 piece outfit, up to $150 value

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    Girls of Autumn- 18 September  sign up HERE

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    Dragon Boat Race:  27 September

    Paddle, Cheer or just hang out with us. Info on the race HERE

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    Instructor Training Program-
    Informational meeting on Sept 19th at 6:30
    First ITP class date September 24th at 6:30

    Friday September 19, 2014

    CrossFit PTC – Peachtree City

    Warm Up

    Run 200, jump rope 2 min
    Mob: Shoulders/Hamstrings/Back
    10 Overhead squats pvc against the wall
    10 Squats facing the wall
    —Then continue to warm up Deadlift/Thruster

    The Seven (Time)

    7 Rounds of:
    7 Handstand Push-ups
    7 Thrusters, 135#
    7 Knees-To-Elbows
    7 Deadlifts, 245#
    7 Burpees
    7 Kettlebell Swings, 70#
    7 Pull-ups

    2014-07-30 10.52.30-1

    Thursday September 18, 2014

    CrossFit PTC – Peachtree City

    Warm Up

    Jump rope (single x 2 min)/ Double x 30
    Shoulder Mob with band/Dislocate
    20 x face pull
    20 x scap pull (bands)
    2x
    10 Kettle Bell Swings
    10m Bear crawl
    10 Ball Slams

    A: Push Press (6-6-ME @ 75%)

    B: Weighted Pull-ups (5-5-5 as heavy as possible)

    After you start work sets go from A->B rest 1:30

    Metcon

    AMRAP- 12 min
    5 Power Snatch (95/65)
    10 Toes to bar
    20 Double unders
    Rx + (record weight 115m/75w or greater)

    2014-07-30 10.01.12-1

    BAF: Wednesday September 17, 2014

    BRING A FRIEND DAY!

    CrossFit PTC – Peachtree City

    Warm Up

    Run 400m
    Couch Stretch/ pigeon pose
    2 x
    10m Inchworm
    10m Crab crawl
    10m Bear crawl front/Back
    10m Spider-man

    -Teach Dumbbell Hang Clusters
    (Hang Squat Clean into a thruster)

    Metcon

    In teams of two, alternating each movement, complete ten rounds of:

    Dumbbell Hang “Clusters” x 10 reps
    Burpees x 10 reps
    200 Meter Run

    (Partner A performs 10 hang “Clusters”;
    Partner B performs 10 burpees;
    Partner A runs 200 Meters;
    Partner B performs 10 hang “Clusters”;
    etc…. A “Cluster” is a Clean into a Thruster)
    Put partner in Comments

    2014-07-30 17.21.16-1

    Tuesday September 16, 2014

    CrossFit PTC – Peachtree City

    Sign up for the Girls of Autumn Grand Prix
    – First WOD is Thursday night
    – Make up Saturday at 8:30am- Sign up in advance

    Warm- Up

    Run 200, Agility ladder x 4
    Samson Stretch, Hamstrings, Pidgeon
    2x
    5 Reverse hypers
    5 Ninja roll ups
    5 good mornings

    Burgner/Skill transfer Power clean
    (Dip/dip shrug/Front Rack/muscle/knees/full)

    Power Clean (15 min to find 1RM)

    Metcon

    For time:
    Row 30 Calories
    30 Burpees
    30 Wall Ball Shots (20#/10, 14#/9′)
    30 Kettlebell Swings (53/35)
    30 Dumbbell Push Press (45/25)
    30 Pull-Ups

    overheadLungeGroup

    Monday September 15, 2014

    CrossFit PTC – Peachtree City

     Girls of Autumn – Grand Prix
    Starts Thursday the 18th…Makeup 8:30 Sat.

    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 ( (6-6-me)@75 %)

    w/u – 5(30-45%), 5(60%)
    * Beginners work on clean or GtO for wod

    Metcon

    For time:

    30 Ground to Overhead (95/65 lbs)
    30 Pull-Ups
    400 Meter Run
    20 Ground to Overhead (95/65 lbs)
    20 Pull-Ups
    400 Meter Run
    10 Ground to Overhead (95/65 lbs)
    10 Pull-Ups
    400 Meter Run

    Overhead_WL_Group

    Saturday- GROUP- Sept 13, 201


    CrossFit PTC – WOD

    Partner Hope (3 Rounds for reps)

    3 rounds:
    Perform AMRAP in 2:00 each of the following movements:
    Burpees
    Power snatch, 75# / 55#
    Box jump, 24″ / 20″
    Thrusters, 75# / 55#
    Chest-To-Bar Pull-ups
    Rest

    * Partner A does workout element, partner B runs 40m shuttle x 1. One partner works at a time. Switch as needed.

    Friday September 12, 2014

    CrossFit PTC – Peachtree City

    Row 45 calories
    Couch Stretch/pidgeon pose
    Wall squat drills
    15 Kettle bell swings
    10 goblet squats

    Tabata This! (5 Rounds for reps)

    Tabata Row
    Rest 1 minute
    Tabata Squat
    Rest 1 minute
    Tabata Pull-up
    Rest 1 minute
    Tabata Push-up
    Rest 1 minute
    Tabata Sit-up

    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

    IMG_2623

    E.G., 10, 22, 9, 15, 15 = 71

    Thursday September

    CrossFit PTC – Peachtree City

    Row 500
    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

    Bear Complex (4 rounds of 7 sets (ie you go thru 7 per round))

    Power Clean
    Front Squat
    Push Press
    Back Squat
    Second Push Press
    You can’t set the barbell down until each round is complete. Rest as needed between rounds, but keep increasing the load on the barbell until you find your max. Your score is the max weight with which you were able to complete a full round.
    Start light and add load each Set.
    Addl Rules:
    -You can combine movemnts, ie Front squat/Thruster, but you must stand the clean up before you front squat (ie a squat clean is cool, but doesn’t count as your front squat).
    – Arms lock out overhead, you can jerk .

    IMG_2656

    Wednesday September 10, 2014

    CrossFit PTC – Peachtree City

    Jump Rope Warm Up
    3 sets of : (3-5 minutes)
    – 20 Side straddle
    – 20 Front straddle
    – 20 skier
    – 20 x 1 foot hop alternating
    https://www.youtube.com/watch?v=iGN3NZdd86Q

    Ghost (6 Rounds for reps)

    6 Rounds for points:
    1 minute of rowing
    1 minute of burpees
    1 minute of double-unders
    1 minute rest

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    Tuesday September 9, 2014

    CrossFit PTC – Peachtree City

    Shoulder mob
    2x
    3 Skin the cats
    5 push ups
    7 good mornings
    9 squats

    A: Push Press (6-6-ME @ 75%)

    A to B directly. Then rest 1:30

    B: Weighted Pull-ups (5-5-5 as heavy as possible)

    If you don’t have a rope climb work on that in your rest from Push Press or instead of Push press/Pull up

    Metcon (Time)

    3 rounds
    Run 400
    15 Deadlift (225, 135)
    3 rope climbs

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