For time: 50 Wall ball shots, 20 pound 25 L Pull-ups 40 Wall ball shots, 20 pound 20 L Pull-ups 30 Wall ball shots, 20 pound 15 L Pull-ups 20 Wall ball shots, 20 pound 10 L Pull-ups Post time to comments

Resting 60 seconds between sets: Back squat 2-2-2-2-2-2-2-2-2-2 Post load(s) to comments.  

T-Shirt Slogans 1. Our gym can beat up your gym 2. Pain is weakness leaving the body 3. CrossFit- making you harder than woodpeckers lips  4. CrossFit- the method to our madness 5. We don’t use machines, we make them 6. Shut up and lift 7. That was a lot heavier than PVC 8. You [...]

Repeat, over. Due to the snow and ice on Saturday we didn’t do the Hero workout Stephen, so we are doing it on Monday.  If you are new to GHD Situps then you will sub ABMAT situps, also we will do hip extensions instead of back extensions. “Stephen” 30-25-20-15-10-5 rep rounds of: GHD sit-up Hip extension [...]

OK…I will be there at 9:30.  Use good judgement, because the roads around PTC suck.  If no one shows, we will do Stephen on Monday.  Play outside in the SNOW! “Stephen” 30-25-20-15-10-5 rep rounds of: GHD sit-up Back extension Knees to elbow 95 pound Stiff legged deadlift

Friday evening class is cancelled.  Build a snow man for time.  Post time to comments and picture to the Facebook site! Please check the website before coming on Saturday.  I expect to have the class at 9:30, but I will post for sure before 08:00.   I am not trying to be a wimp or wishy-washy [...]

Deadlift 5-5-5-5-5-5-5 reps Post loads to comments Congratulations to Devon Fry for signing a letter of intent with UGA to play Soccer (and get a scholarship).  See the articles here and here.  For anyone who has seen her at CrossFit PTC it is no surprise.  She is a gifted athlete.  Devon we are all cheering [...]

21-18-15-12-9-6-3 rep rounds of: 135 pound Sumo deadlift high-pull Pull to inverted hang and lower as slowly as possible Row harder…I think I hear Banjo music!

We will continue to try to add other pics and video to the FB site as well as here.  Become a fan on FB and tell your friends about your workout.

“Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball Post time to comments.