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  • Peachtree City, GA 30269
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    Southern Charm Cleaners

    BAF: Wednesday September 17, 2014

    BRING A FRIEND DAY! 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 Dumbbell Hang Clusters (Hang Squat Clean into a thruster) Metcon In teams of two, alternating each movement, complete ten rounds of: Dumbbell Hang “Clusters” x […]

    Tuesday September 16, 2014

    CrossFit PTC – Peachtree City Sign up for the Girls of Autumn Grand Prix – First WOD is Thursday night – Make up Saturday at 8:30am- Sign up in advance Warm- Up Run 200, Agility ladder x 4 Samson Stretch, Hamstrings, Pidgeon 2x 5 Reverse hypers 5 Ninja roll ups 5 good mornings Burgner/Skill transfer […]

    Monday September 15, 2014

    CrossFit PTC – Peachtree City  Girls of Autumn – Grand Prix Starts Thursday the 18th…Makeup 8:30 Sat. 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 Back Squat ( (6-6-me)@75 […]

    Saturday- GROUP- Sept 13, 201

    CrossFit PTC – WOD Partner Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 2:00 each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75# / 55# Chest-To-Bar Pull-ups Rest * Partner A does workout element, partner B runs 40m shuttle x 1. One partner works […]

    Friday September 12, 2014

    CrossFit PTC – Peachtree City Row 45 calories Couch Stretch/pidgeon pose Wall squat drills 15 Kettle bell swings 10 goblet squats Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number […]

    Thursday September

    CrossFit PTC – Peachtree City 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 Bear Complex (4 rounds of 7 sets (ie you go thru 7 per round)) Power Clean Front Squat Push Press Back Squat Second Push […]

    Wednesday September 10, 2014

    CrossFit PTC – Peachtree City Jump Rope Warm Up 3 sets of : (3-5 minutes) – 20 Side straddle – 20 Front straddle – 20 skier – 20 x 1 foot hop alternating https://www.youtube.com/watch?v=iGN3NZdd86Q Ghost (6 Rounds for reps) 6 Rounds for points: 1 minute of rowing 1 minute of burpees 1 minute of double-unders […]

    Tuesday September 9, 2014

    CrossFit PTC – Peachtree City Shoulder mob 2x 3 Skin the cats 5 push ups 7 good mornings 9 squats A: Push Press (6-6-ME @ 75%) A to B directly. Then rest 1:30 B: Weighted Pull-ups (5-5-5 as heavy as possible) If you don’t have a rope climb work on that in your rest from […]

    Monday September 8, 2014

    CrossFit PTC – WOD Run 200, Agility ladder x 4 Samson Stretch, Hamstrings, Pidgeon 2x 5 Reverse hypers 5 Ninja roll ups 5 good mornings Back Squat (6-6-me@75 %) warm up sets: 5(45%), 5(55%), 3(65%) 1 min between sets. Metcon (AMRAP – Rounds and Reps) AMRAP 8 min 10m Farmer’s Carry 7 Dumbbell Squat Cleans […]

    September Happenings

    Referral Contest – open to CFPTC members and WBBC –PTC Refer a friend and you both win.  Runs all SEPTEMBER TWO Chances to win:     1.   Free Nanos or Reebok Lifters – Winner     2.  Consolation round: Pure Pharma 3 (30 day supply of Omega 3s/D3 and Magnesium) See complete rules in the gym. ———————————– […]