Contact Us

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

Login to Wodify

wodify

CrossFit Kids Certified

CrossFit Kids

CrossFit PTC Supports the RRG

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

Important Stuff – January 2015

Check in with FB and support Sweat Angels-

Interested in the Instructor Training Program?  Would you like to take your game to a new level?   email Ric – info@crossfitptc.com

Game Changer Challenge     –    Sign up in class or HERE
Change Your Game – Change your life
– Healthy Nutrition
– Sustainable lifestyle changes that improve performance
– Team based accountability and fun
– Weekly meetings and check in
– Additional WOD per week during the challenge

 

 

Monday January 26, 2015

CrossFit PTC – Peachtree City

Warm Up

Jump rope for 3 min

Then – 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

Box Squat 5, 3, me @ 75%, 85%, 95%

Do 3 broad jumps after the squats then wait 1:30.
On the ME round if you want to attempt a new 1RM go ahead.
– Use a spotter(s).

Metcon

5 rounds for time of:

Run 200
10 Dips
10 Pull ups (Mens Rx = CTB
Rest 2 min

IMG_4684

Victoria – Partner Style

CrossFit PTC – Saturday

Victoria – (Partner style)

5 Rounds for Time

20 Thrusters 95/65
28 Box Jumps 24/20
20 Sumo Deadlift High Pulls 95/65
24 Burpees
40 Kettlebell Swings, 53/35

victoria-soto-300

Victoria Soto, a 27-year-old teacher, was killed when Adam Lanza, armed with several firearms, invaded Sandy Hook Elementary School in Newtown, slaughtering 20 children and five of Soto’s co-workers, before taking his own life. The death toll may have been higher had Soto not been there. Her first-grade students told their parents and the police that their teacher died after herding them to safety and shielding them from Lanza.

Victoria was a teacher for 5 years
The tragedy happened in room 10
12/14/12
She was 27

 

Friday January 23, 2015

CrossFit PTC – Peachtree City

Warm up

Run 400 + 10 leg kicks (front/back; side/side)
Mob Hip/Hammie
2x
5 Reverse Hypers
5 Ninja Roll ups + Jump and land in squat
5 Box jumps

Front Squat (5-5-5-5-5 (75%))

Metcon (Time)

3 rounds for time:

Run 400
15 – DeadLift (225, 145)
15 – CTB Pull up

Thursday January 22, 2015

CrossFit PTC – Peachtree City

Warm-Up

Dynamic warm up
3 skin the cats
10 toes to bar
1 minute hold handstand
1 minute hold L sit

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

 

Wednesday January 21, 2015

CrossFit PTC – Peachtree City

Warm-Up

Row 500
Couch Stretch, Shoulder Mob with foam roller/bands

then

10 perfect overhead squats- Wall washers
5 ninja roll ups
1 min handstand hold
3 skin the cats

Burgener

A: Split Jerk (3-3-3-3-3 @ 75-85%)

B: Weighted Pull-ups (5-5-5-5-5)

Randy (Time)

For Time:
75 Power Snatches, 75#
wm = 55#

12 min time cap- Scale accordingly
If new- Work form at light weight.

 

Randy

 

Randal D. Simmons was killed in the line of duty on Feb. 7, 2008. The 51-year-old was a 27-year veteran of the Los Angeles Police Department and a member of the SWAT team.

More about Randy – Here

Tuesday January 20, 2015

CrossFit PTC – Peachtree City

Warm Up

Run 400 + 10 leg kicks (front/back; side/side)
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

Box Squat (3-3-me @ 80)

Metcon

5 Rounds for time
30 Wall Ball (20#/10′, 14#/8′)
10 TTB

Monday January 19, 2015

CrossFit PTC – Peachtree City

Warm Up

2 xAgility ladder down/broad jump back 10m
Dislocates/shoulder mob
10 perfect overhead squats- Wall washers
5 ninja roll ups

Burgener

A: Clean Pull (3-3-3 @ 110% of Clean)

B: Clean (2-2-2-2-2-2-2-2-2-2 (80%) )

Metcon (3 Rounds for reps)

Mini FGB Style – 3 rounds of:

1 min on each of the following elements:

-Box Jump
-Ring Dip
-KB Swing
-Rest

Keep running total.

IMG_1841

The Game Changer 2015


CrossFit PTC – WOD

The Game Changer 2015

The Game Changer (Time)

Two rounds for time:

Row 500

40 Sit ups

30 Squats

20 Ground to Overhead (75/45)
TIme Cap at 13 Minutes –

Record Rounds + Reps in Notes

Friday January 16, 2015

CrossFit PTC – Peachtree City

Warm up

Row 750m
1x
15 Scap pull
15 Face pulls
10 toes to bar
10 wall balls

Bench Press (5 ,5, Max Effort 75%)

Baseline-CFPTC (Time)

Row 500m
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
use someone else to count and judge.

 

Thursday January 15, 2015

CrossFit PTC – Peachtree City

Warm Up

Run 200m

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

Deadlift (5-5-me @ 75%) (beginners do DL, Int/Adv do Sumo style)

Sumo Deadlift (5-5-5 @ 70% (use DL 1RM))

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

IMG_2015