Contact Us

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

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CrossFit Kids

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Important Stuff – HOLIDAY SCHEDULES

Holiday Schedule:

Click HERE to download a  PDF of the Schedule

There are printed copies in the gym.  Please take one:
Sunday 21 DECEMBER – NO OPEN GYM

22 December:  Kids and Varsity at 9:00am,  No 8:00 am, No 5:30pm, No Strength Club

23 December: 5am, 6, 10, 12:15, 5:30pm -No Open Gym

24 December: Kids and Varsity at 9:00am- 5am, 6am, 8am, 10am-No Open Gym

25 December: Closed

26 December 10am, 4:30pm – No Open Gym

27 December-Saturday- 9:30am

28 December – Sunday -Open Gym 3-5pm

Jump rope challenge download –   Iceland Annie Winter Challenge.

Monday December 22, 2014

CrossFit PTC – Peachtree City

Warm up

Run 400
Mob: Squat/Front Rack
2x
5 Reverse Hypers
5 Ninja Roll ups
5 Push ups
THEN : Burgener Warm Up- Clean

Clean (3-3-3-3-3 @ 62.5% )

WOD:

Tabata:

Deadlift 135/95
Row – calories
Hip extension

8 x 20s work with 10s rest intervals for each movement
score each movement = total points

Christmas Body Weight /Travel WOD:

3 Rounds for time:

40m Walking Lunge
30 Sit up
20 Push up
10 Super man (hold 1 sec)

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Russ - We have enjoyed having you as part of the Family.
Russ – We have enjoyed having you as part of the Family.

12 Days Christmas WOD

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Saturday December 20, 2014 – 12 Days of Christmas / CrossFit

imageimageJoin us at 9:30.

12 Days of CrossFit

1 Handstand Pushup
2 Turkish Getups (35# dumbbell/20#)
3 Toes to Bar
4 Man Makers (25#db/15#)
5 Golden ring dips
6 Double Unders
7 Pullups
8 Burpees
9 KB Swings (53/35)
10 Thrusters (75/35)
11 Box Jumps (24”/20)
12 Power Clean (135/75)

* The workout is executed like the song 12 days of Christmas.

* You will be completing 12 rounds, adding an exercise (day) each round.

Friday December 19, 2014

CrossFit PTC – Peachtree City

Warm-up

Jump-n-Rope warm up x 2

Shoulder Mob/hips
5 Pause Wall Washers -Overhead squats

2x
10 Kettle Bell Swings
10m Bear crawl
10 Ball Slams
10m Bear crawl backwards

Overhead Squat (5(45%), 5 (55%), 5(65%), 5(75%), me(75%))

Metcon -For time:

3 rounds of:

Run 400m
21 Ring Push ups
12 Dumbell Thrusters (35/20)

Check in each time you are at CFPTC on FB.  We make a donation to support a charity.  That easy!

10858631_671905362925726_5371166774509529833_nCheck in

Thursday December 18, 2014

CrossFit PTC – Peachtree City

Warm-up

Jump n Rope warm up

2x
10 pull ups
10 GHD Sit ups
10 Push ups
10 good AM (Beg empty bar or band/int adv add wt)
Teach Pendlay Row

A: Front Squat (3-3-3 @ 85%)
B: Pendlay Row (5-5-5 @ 55%)

Metcon -For Time

35-25-15 reps of:

Hip extension
Wall Ball

BruceOverhead

Wednesday December 17, 2014

CrossFit PTC – Peachtree City

Warm Up

Row 250 with Body (no legs) then Row 500 (ttl = 750)
Shoulder mobility- Band pulls/ball
Roll legs, couch stretch

Animal Farm x 1

10m inch worm
10m crab crawl
10m bear crawl
10m spider man

Metcon

3 rounds for time of:

Row 50 calories
150 double-unders
50 walking lunges

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Tuesday December 16, 2014

CrossFit PTC – Peachtree City

Warm Up

Run 400m then 2 x agility ladder with box jumps
Shoulder Mob/Dislocates
8 overhead squats (empty bar/pvc -beginner)
8 Empty bar thrusters
3 Skin the cats
8 Toes to bar or Toes to rings

Bench Press (5-5-5-5-me @ (50, 65, 75,75,75))

Metcon

As Many Rounds as Possible in 8 Min of:

8 – Pull ups
8- Dumbell Push Press (35/20)

RonRDbPress

OGR!— You either know or you don’t.

December 15, 2014

CrossFit PTC – Peachtree City

Warm Up

Row 1000
Mob: Squat/Front Rack

2x
5 Reverse Hypers
5 Ninja Roll ups
5 Push ups
Burgener Warm Up- Clean

Clean (5-5-5-5-5 (55%))

WOD

21-15-9

Deadlift (Body weight)
Dip

 

LeslieKBSwing

Friday December 12, 2014

CrossFit PTC – Peachtree City

Warm Up

Run 400m
Agility Ladder Drills x 3
Pigeon pose, Couch stretch

2x
10 pull ups
10 push ups
10 squats
10 Ball slams
Teach empty bar thruster

Ring Dips (2-4 EMOM for 10 min )

Metcon

Complete 4 rounds ( Teams of 2)

400m Med Ball Run (Run together)
40 partner medball sit up
40 Mountain Climbers
40 Empty Bar Thrusters (45/35)

One partner working at a time.

BAF: Thursday November 11, 2014

CrossFit PTC – Peachtree City

Dynamic Warm Up
Gasser Relay
Shoulder/Hip mobility

Handstand Push-ups (Hand Stand/HSPU/Handstand Walking)

Metcon

12 Minute AMRAP W/Partner

Increasing Ladder X 3

3 Wall Balls
3 Burpees

6 Wall Balls
6 Burpees

9 Wall Balls
9 Burpees

Continue to add 3 reps per round till you hit the time cap.  Each Partner must complete the wall balls and burpees before moving onto the next set of reps. One partner is working at a time.

 

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