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:

    Announcements:

     STRONG ENOUGH?

     

    Starting August 11th you will be.

    We will train you in an Oly or Power lifting track.

    M-W-F 6:30pm
    - 6 week cycle
    - Using a full range of equipment and techniques
    - Coaches: Jeff and Ric
    - Open to members and Non-Members
    - Spots limited –See a coach for details

    Summer Slimdown:    Finish the summer strong.  Just one week left to enter.

    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 -Special pricing for Lunch time WOD only!

    ________

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

    Tuesday July 29, 2014

    CrossFit PTC – Peachtree City

    Dynamic Warm up
    Row 150
    10 Double unders

    Triple 3 (Time)

    Row 3000m
    300 Double Unders
    Run 3 miles
    (Scaling options triple 2)
    Row 2000m, 200 double unders, run 2 mi
    Triple 1.5
    1500, 150, 1.5 miles

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    Monday July 28, 2014

    CrossFit PTC – Peachtree City

    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

    Thruster (15 min to find 1RM)

    Heavy Fran

    15-12-9
    Thruster (115/75)
    Chest to Bar Pull Up

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    Friday July 25, 2014

    CrossFit PTC – Peachtree City

    Run 400m
    Dynamic Warm up and mobility

    Metcon

    For time:

    50 pull-ups
    50 push-ups
    50 GHD sit-ups
    50 back extensions
    50 wall-ball shots, 20-lb. ball
    50 box jumps, 24-inch

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    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#

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    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)

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    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

     

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    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

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    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)

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