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

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Thursday July 2, 2015

CrossFit PTC -Peachtree City Warm Up Run 400 Hammies/low back/shoulders 2x 8 Hip extensions (Ham raise if you can) 5 Deadlift with light weight and band 8 Good morning 8 dumbbell thrusters Deadlift  (5, 5, ME) 82.5% or add 10-20# Metcon 50 Split Squats (alt leg) 50 Sit ups 40 Split Squats 40 Sit ups […]

Wednesday July 1, 2015

CrossFit PTC -Peachtree City Warm Up Jump n Rope warm up 3 min Down Dog/Groiner 2x 10m Walking Lunge then 10 squats 10m Inch Worm then 5 push ups 10 m Crab crawl 10 m Bear crawl fwd/bkwd Burgner for power clean EMOM for 10 min do 1-3 Muscle ups or 2-6 Pull up/Dip Combinations. […]

Tuesday June 30, 2015

CrossFit PTC – Peachtree City Warm- Up Row 500 Arm Circles/Lax Ball Mobility Bands: Scap pull/Face pull/Bent row/Bully 2x 5 Overhead Squats (Bar) 5 Behind the neck push press (bar) 5 push ups Bench Press (5-5-5) @80% or add 5-10# from last week Metcon As Many Rounds as Possible in 20 min: 12 burpees 12 kettlebell […]

Monday June 29, 2015

CrossFit PTC – Peachtree City Warm-Up 150 Jump rope singles/40 Larry Double Unders Roll Legs/Groiners/1st Baseman 2x 3 Skin the cats 5 Overhead Squats (PVC against the wall) 5 Squats Facing the wall 5 Good mornings A: Back Squat (5-5-5 @ 85% or add 5-10# from last week) B – Weighted pull up 5-5-5 Metcon As […]

Saturday June 27, 2015

Schedule: 07:30 am – World’s Best Boot Camp – Enlistment Day 09:30 am – Group WOD  

Friday June 26, 2015

CrossFit PTC – WOD (No Measure) Run 400m Mobilize Shoulders (arm circles/lax ball/ band complex) 2x 5 pull ups 10 push ups 15 squats Shoulder Press (5-5-5 @ 80% (or add 5-10#)) After complete shoulder press. EMOM 2-3 HSPU for 5 min Metcon (AMRAP – Reps) 4 Rounds For Reps: In 2:00 9 X 10m […]

Thursday June 25, 2015

CrossFit PTC – Peachtree City Warm Up Jump rope 150 x single/40 x double Hammies/low back/shoulders 2x 8 Hip extensions (Ham raise if you can) 5 Deadlift with light weight and band 8 Good morning 8 dumbbell thrusters Deadlift (5-5-5 @ 80% (or add 5-10#)) Metcon 12 Min AMRAP 10 Barbell Thrusters (75/55) 20 Prisoner Lunges

Wednesday June 24, 2015

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 Row 250m x 10 10 rounds for time Row 250m with 2:30 rest

Tuesday June 23, 2015

CrossFit PTC – Peachtree City Warm Up 3 min JUMP-N-Rope complex Shoulder mobility: Band complex (scap pull, face pull, row, ), bully stretch 2x 10 empty bar overhead squats 10 ghd sit ups 10 kettlebell swings 10 rev hypers A: Bench Press (5-5-5 @ 77.5% ) B: 5 close grip weighted chin ups or 5 ring […]

Monday June 22, 2015

CrossFit PTC – Peachtree City Warm Up Run 400m Mob: Squat/Front Rack 2x 5 Empty bar thrusters 5 pull ups 8 Good morning Back Squat (5-5-5 @ 85% (add 5-10# from last week)) Metcon 4 Rounds As many reps as possible in 2 min: Complete 2 rounds of: 5 pull ups 10 Push ups 15 Squats […]