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  • Peachtree City, GA 30269
  • 678-519-2302
  • info@crossfitptc.com
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    Thursday October 2, 2014

    CrossFit PTC – Peachtree City Warm Up Row 500 Shoulder Mob with band/Dislocates 20 x face pull 20 x scap pull (bands) 2x 10 Kettle Bell Swings 10m Bear crawl 10 Ball Slams Handstand Walk (Practice) Metcon (Time) Five rounds for time of: Unbroken Pull-Ups x Max Reps Broad Jumps (6′/5′) Complete 30 total reps […]

    Wednesday October 1, 2014

    CrossFit PTC – Peachtree City Warm Up Jump rope 150 singles, 20 doubles Shoulder mob 2x 2 Skin the cats 5 push ups 15 Squats Burgener Warm up Snatch (Hang Snatch/ Snatch x 5 (75-85%)) Metcon (4 Rounds for reps) 4 Sets for reps: Against a 2-minute running clock, complete as many rounds and reps […]

    Tuesday September 30, 2014

    CrossFit PTC – Peachtree City Warm Up Run 400m Couch Stretch/ pigeon pose 2 x 10m Inchworm 10m Crab crawl 10m Bear crawl front/Back 10m Spider-man (teach Sumo Dead Lift High Pull) Front Squat (8-8-me @65%) Beginners – Intro to Front Squat / Overhead Squat Metcon 3 rounds for time of: Run 400 meters 21 […]

    Monday September 29, 2014

    CrossFit PTC – Peachtree City Warm-up Row 500 + Arm circles Mobilize – Shoulder w/laccrosse ball/tspine on roller 4 xTurkish Get up then waiters walk (10m) then down 8 GHD sit ups 12 Reverse Hypers Bench Press 15 minutes to find 1 RM Metcon (Time) 4 Rounds 10 Knees to elbows Farmer’s carry 200m (35#/25#) […]

    Saturday September 26, 2014

    NO 6:30 WOD! Dragon Boat Racers meet at 7:15 at the gym to carpool to Lake McIntosh World’s Best Boot Camp -Peachtree City – Graduation at 7:30 Group WOD at 9:30 at CrossFit PTC The legacy begins tomorrow

    Friday September 26, 2014

    CrossFit PTC – Peachtree City Warm Up Jump Rope Warm Up 3 sets of : (3-5 minutes) – 20 Side straddle – 20 Front straddle – 20 skier – 20 x 1 foot hop alternating then: 10 banded good mornings 10 GHD sit ups Deadlift (8-8-me (65%)) Metcon (AMRAP – Rounds and Reps) AMRAP 12 min […]

    Thursday September 25, 2014

    CrossFit PTC – Peachtree City Warm Up Row 500 Shoulder Mob with band/Dislocates 20 x face pull 20 x scap pull (bands) 2x 10 Kettle Bell Swings 10m Bear crawl 10 Ball Slams Overhead Squat (8-8-me (65%)) Metcon (Time) 4 rounds for time Run 400m 25 ground release push ups

    Wednesday September 24, 2014

    CrossFit PTC – Peachtree City, GA Warm Up Run 200, Agility ladder x 4 Samson Stretch, Hamstrings, Pidgeon 2x 5 Reverse hypers 5 Ninja roll ups 5 good mornings then Group power clean/front squat with bar Then work on Rope Climb or other goat Metcon (AMRAP – Rounds and Reps) AMRAP 18 min 2 rope […]

    Tuesday September 23, 2014

    CrossFit PTC – Peachtree City Warm Up Row 500 Shoulder Mob with band/Dislocates 5 pull ups 20 x face pull 20 x scap pull (bands) 1x 10 Kettle Bell Swings 10m Bear crawl 10 Ball Slams A: Push Press (4-4-me 80%) During warm up and working sets do 10 double under then rest 1:30. (warm ups […]

    Monday September 22, 2014

    CrossFit PTC – Peachtree City Warm Up Row 500 Mob: Shoulders/Couch Stretch/Hamstrings 8 x V-Sit rollover 8 x Firehydrant (arms/back straight) Spiderman to Superman (15s alternating x 4) 8 x Frog Jumps Back Squat (Back Squat (4-4-4)@85 %) warn up 5(30-45%), 5(60%), 1(75%) Metcon (AMRAP – Rounds and Reps) AMRAP 12 min 5 handstand push ups* […]