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303 Kelly Drive, Suites 8&9
Peachtree City, GA 30269
678-519-2302
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Saturday December 20, 2014 – 12 Days of Christmas / CrossFit

Join us at 9:30. 12 Days of CrossFit 1 Handstand Pushup 2 Turkish Getups (35# dumbbell/20#) 3 Toes to Bar 4 Man Makers (25#db/15#) 5 Golden ring dips 6 Double Unders 7 Pullups 8 Burpees 9 KB Swings (53/35) 10 Thrusters (75/35) 11 Box Jumps (24”/20) 12 Power Clean (135/75) * The workout is executed […]

Friday December 19, 2014

CrossFit PTC – Peachtree City Warm-up Jump-n-Rope warm up x 2 Shoulder Mob/hips 5 Pause Wall Washers -Overhead squats 2x 10 Kettle Bell Swings 10m Bear crawl 10 Ball Slams 10m Bear crawl backwards Overhead Squat (5(45%), 5 (55%), 5(65%), 5(75%), me(75%)) Metcon -For time: 3 rounds of: Run 400m 21 Ring Push ups 12 […]

Thursday December 18, 2014

CrossFit PTC – Peachtree City Warm-up Jump n Rope warm up 2x 10 pull ups 10 GHD Sit ups 10 Push ups 10 good AM (Beg empty bar or band/int adv add wt) Teach Pendlay Row A: Front Squat (3-3-3 @ 85%) B: Pendlay Row (5-5-5 @ 55%) Metcon -For Time 35-25-15 reps of: Hip […]

Wednesday December 17, 2014

CrossFit PTC – Peachtree City Warm Up Row 250 with Body (no legs) then Row 500 (ttl = 750) Shoulder mobility- Band pulls/ball Roll legs, couch stretch Animal Farm x 1 10m inch worm 10m crab crawl 10m bear crawl 10m spider man Metcon 3 rounds for time of: Row 50 calories 150 double-unders 50 […]

Tuesday December 16, 2014

CrossFit PTC – Peachtree City Warm Up Run 400m then 2 x agility ladder with box jumps Shoulder Mob/Dislocates 8 overhead squats (empty bar/pvc -beginner) 8 Empty bar thrusters 3 Skin the cats 8 Toes to bar or Toes to rings Bench Press (5-5-5-5-me @ (50, 65, 75,75,75)) Metcon As Many Rounds as Possible in […]

December 15, 2014

CrossFit PTC – Peachtree City Warm Up Row 1000 Mob: Squat/Front Rack 2x 5 Reverse Hypers 5 Ninja Roll ups 5 Push ups Burgener Warm Up- Clean Clean (5-5-5-5-5 (55%)) WOD 21-15-9 Deadlift (Body weight) Dip  

Friday December 12, 2014

CrossFit PTC – Peachtree City Warm Up Run 400m Agility Ladder Drills x 3 Pigeon pose, Couch stretch 2x 10 pull ups 10 push ups 10 squats 10 Ball slams Teach empty bar thruster Ring Dips (2-4 EMOM for 10 min ) Metcon Complete 4 rounds ( Teams of 2) 400m Med Ball Run (Run together) […]

BAF: Thursday November 11, 2014

CrossFit PTC – Peachtree City Dynamic Warm Up Gasser Relay Shoulder/Hip mobility Handstand Push-ups (Hand Stand/HSPU/Handstand Walking) Metcon 12 Minute AMRAP W/Partner Increasing Ladder X 3 3 Wall Balls 3 Burpees 6 Wall Balls 6 Burpees 9 Wall Balls 9 Burpees Continue to add 3 reps per round till you hit the time cap.  Each Partner […]

Wednesday December 10, 2014

“It’s mostly rest” CrossFit PTC – Peachtree City Warm-up Jump n Rope warm up 2x 5 – Hang from bar and scap pull or use band 10 GHD Sit ups 5 Push ups 10 good AM (Beg empty bar or band/int adv add wt) 5 Ninja Rolls Warm up/work up back squat. This should be […]

Tuesday December 9, 2014

CrossFit PTC – WOD Warm Up Run 400m then 2x agility ladder with box jumps Shoulder Mob/Dislocates 8 overhead squats (empty bar/pvc -beginner) 8 Empty bar thrusters 3 Skin the cats 8 Toes to bar or Toes to rings Shoulder Press ((5-5-5) 75%) Metcon 4 rounds for time of: 6 Dumbbell push press (35/20)* 12 […]