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  • Peachtree City, GA 30269
  • 678-519-2302
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    Tuesday September 2, 2014

    CrossFit PTC -Peachtree City Warm-up Run 200, Agility ladder x 4 Shoulder mob, Pigeon pose 1x 5 Reverse hypers 5 Ninja roll ups 5 good mornings Pistol warm up Front Squat (Front Squat(7-7-me)75%) W/u- 5(45%), 5 (55%), 3-5 (65%) Metcon 3 rounds for time 10 pistols (alt leg) 20 Knees to elbows 30 Wall balls

    Labor Day- Sept 1, 2014

    CrossFit PTC -LABOR DAY SCHEDULE CrossFit – 05:00, 8:00 and 10:00 Strength Club – 11:00. WOD- Peachtree City Warm Up: Run 200, jump rope 2 min Mob Shoulders/Hips 10 Overhead squats pvc against the wall Warm up/set up DL/OHD Sqt/Box Jump Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m […]

    Friday August 29, 2014

    CrossFit PTC - Peachtree City Warm Up Jump rope: single 150, double 30 Shoulder Mob with band/Dislocates 2x 10 Kettle Bell Swings 10m Bear crawl 10 Ball Slams 10m Bear crawl backwards Push Press (15 min to find !RM) Metcon 4 rounds for time: 6 Dumbbell push press (35/20) 12 KB swings (70/44) 24 Db Floor […]

    Thursday August 28, 2014

    CrossFit PTC - Peachtree City Warm Up Row 500 Mob: couch stretch, pigeon pose, shoulder 2x 10 reverse hypers 10 pull ups 10 toes to bar 10 Overhead squats (pvc against the wall, then empty bar) Then burgener Clean (Power Clean, Hang Clean, Clean x 6 ) Do complex wait 1:30 repeat. Heavy but good form. […]

    Wednesday August 27, 2014

    CrossFit PTC - Peachtree City Warm Up Run 400m Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl 10m Bear Crawl SKILL: Work on Pistols – How to warm up – Substitutes and scaling -IF YOU HAVE PISTOLS: EMOM for 10 min: 4 alternating Metcon (10 Rounds for calories) 10 2-minute rounds of: 5 pull-ups […]

    Tuesday August 26, 2014

    CrossFit PTC - Peachtree City Warm Up Run 200, Agility ladder x 4 Shoulder mob, Pigeon pose 1x 3 Skin the cats 5 Ninja roll ups 7 good mornings Then Burgener Snatch (Power Sn/Hang SN/OHD Sqt x 6) Do the complex Pwr/Hang/overhead Sqt- 75-80% of SN wt. **Beginners: Work Hang SN/Tall SN & Overhead Sqt Metcon […]

    Monday August 25, 2014

    CrossFit PTC - Peachtree City Warm Up 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 Front Squat (8-8-me (65%)) Metcon 4 Rounds for time Row 500 Rest 3 min 5:00 AM —Hardcore!  

    Friday August 22, 2014

    CrossFit PTC – Peachtree City NOTE:   No Open Gym this Sunday due to the Jump-n-Rope seminar Warm Up Row 500 Mob: Hip/Hammie 2x 10 Kettle bell swings 10m Bear Crawl 10 Ball slams 10m Bear Crawl backward Deadlift (15 min to find a 1RM) Metcon (Time) 21-15-9 Wall ball Knees to elbows Hip extension

    Thursday August 21, 2014

    CrossFit PTC – WOD Run 400m shoulder mob using lax ball/roller 2x 3 Skin the cat 5 push ups 7 good mornings 9 squats Then: EMOM 2 muscle ups + 10 double unders scale 3/1 pull up + dip Metcon (4 Rounds for time) 4 rounds for time: 15 thrusters (95/65) 15 burpees Rest 2 […]

    Wednesday August 20, 2014

    CrossFit PTC – WOD Jump rope: single x 150, then double x 30 Shoulder mob: Band & dislocates 2x 10 KB Swings 10m Bear crawl 10 Ball slams 10m Bear crawl backwards Bench Press (3-3-me @ 85%) Metcon Pull up Annie 50 Double unders 25 pull ups 40 Double unders 20 pull ups 30 Double […]