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  • Peachtree City, GA 30269
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    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 […]

    Tuesday August 19, 2014

    CrossFit PTC – WOD Double under seminar on 24th! Sign up. Row 500m Mob: Couch, pigeon pose, shoulder 2x: 10 reverse hypers (add wt!) 10 pull ups 10 toes to bar 10 Overhead Squats (pvc) against wall Back Squat (8-8-me 65%) Metcon 4 Rounds: Row 500 15 GHD sit ups 10m OHD Walking Lunge (45/25) […]

    Strength Club

    CrossFit PTC – Strength Club (No Measure) On your own: Roll thoracic spine, glutes, hammies, quads, adductors 4X Alternating Contralateral Dead bugs: 30 seconds Static Pillar Holds: 30 seconds 4X Quick Feet: Over Over Back Back – 15 seconds Consecutive Box Jumps – 3 boxes (20″) Back Squat (60%x5x10 of calculated working max) Glute Ham […]

    Monday August 18, 2014

    CrossFit PTC – WOD Warm Up Jump Rope 150x Single/ 30x double Roll Lats/Tspine/Back smash with ball 2x: 5 pull up 10 push up 15 squats Then: Burgener Warm Up Snatch Balance (Sn Balance-Ohd Sqt 1+2 x 8 @ 75% of OHD Sqt)  8 sets – Rest 1 min Metcon For time: 21-18-15-12-9-6-3 KB Swing […]

    Friday August 15, 2014

    CrossFit PTC – WOD Warm Up Run 400m Mob: Hamstring stretch(bands) 2x 10 Good mornings 15 toes to bar 10 Overhead squats (pvc against the wall, then empty bar) Then warm up to 1 x 85% (not a typo) of your 1RM Deadlift Metcon (10 Rounds for reps) 10 1-minute rounds of: Deadlift @ 65% […]

    Thursday August 14, 2014

    CrossFit PTC -Peachtree City Warm Up Jump rope 150 singles, 20 doubles Shoulder mob 2x 3 Skin the cats 5 push ups 7 good mornings 9 squats Shoulder Press (15 min to find 1RM) Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 10 dumbell Thrusters (35/20)* 50 […]

    Wednesday August 13, 2014

    CrossFit PTC – WOD Warm up Row 500 Mob: couch stretch, pigeon pose, shoulder 2x 10 reverse hypers 15 toes to bar 10 Overhead squats (pvc against the wall, then empty bar) THEN: 12 Min to work on goat/skill of your choice Metcon (Time) 5 rounds for time of: 500-meter row 50 squats 30 hip […]

    Tuesday August 12, 2014

    CrossFit PTC -Peachtree City Warm up Run 400m Shoulder mob 2x 3 Skin the cats 5 push ups 7 good mornings 9 squats Handstand Walk (HS or HS Walk) Rope Climb (Practice/ Progression) Metcon 4 Rounds for time of: 3 Rope climbs 5 Wall climbs Run 200m

    Monday August 11, 2014

    CrossFit PTC -  Peachtree City Upcoming events: – Food as Fuel – Double Under Seminar 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 Front Squat (15 min to […]