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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 December 4, 2014

CrossFit PTC – Peachtree City

CrossFit PTC Holiday party -3:30 Saturday

Warm-up

Run 200m then 2 x agility ladder with box jumps

2x
5 fire hydrants
5 Ninja roll ups
5 Reverse Hypers
instruct deficit deadlift-
– Beginners no deficit
– round back no deficit

Deadlift (EMOM – 10 min @ 65% (2-4″ deficit))

AMRAP 12 min
10m Farmer’s Carry shuttle (10m ea way)
10 Box Jump (24/20)
10 Wall Ball (20/14)
Farmers Carry – 35/25

Rx+
M- 40# FC, 25# slam ball/10′
W- 30# FC, 16# wall ball/9′

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Wednesday December 3, 2014

CrossFit PTC – Peachtree City, GA

CrossFit PTC Holiday Party – Saturday at 3:30

Warm-Up

Run 200m then 2 x agility ladder with box jumps

2x
10 pull ups
10 GHD Sit ups
10 Push ups
10 good AM (Beg empty bar or band/int adv add wt)

Power Clean (15 min to find 1RM)

Metcon (4 Rounds for reps)

4 rounds of:

As many reps as possible in 2 min:
15 burpees
then max reps Power Clean @ 70%
Rest 3 min

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Tuesday December 2, 2014

CrossFit PTC – Peachtree City

Holiday party at 3:30 on Saturday!
If you have a tailgater tent let Cristi know.

Warm-up

Jump n Rope warm up
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 (8-8-me @ 65%)

Metcon

Row 500
Then
21-15-9 reps of:
Dips
Pull ups

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Monday December 1, 2014

CrossFit PTC – Peachtree City

Holiday party on Saturday at 3:30!

Warm Up-

Row 1000
Samson Stretch, Spider man, Hamstrings, Pigeon

2x
10 pull ups
5 Ninja roll ups
5 Reverse Hypers

Front Squat ((8-8-8) @ 65%)

3 rounds for time of:

10m Walking Lunges with dumbells in hands (35/25)
20 Kettlebell swings (70/44)
30 Double unders

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Saturday November 29, 2014

We are open today.  Group WOD at 9:30

Thanksgiving– November 27, 2014

5th Annual Turkey Toss

 

 

Warm up begins at 8:00 am.

If you are dropping in or visiting please plan to be at the gym 15 minutes early  (no later than 7:45) to fill out the waiver.
Vistors can drop in for free if you bring 10 lbs or more of food for The Real Life Center.
(Non refrigerated items as they won’t be picking it up today).

Throwing the Bird

For Time (using a 20 lb turkey, slam ball or medicine ball), two person team

100 Turkey Slams (use a slam ball for this-)
400 m Turkey Toss & Trot – Overhead Throw
100 Hanging Turkey Crunches
400 m Turkey Toss & Trot – Backward Throw
100 Turkey Twist Hand Offs – Side to side each way
400 m Turkey Toss & Trot – Side Throw
100 Turkey Toss over the Bar
400 m Turkey Toss & Trot – Freestyle

(if the bird hits the ground- other than the slams then both partners must do 5 turkey burpees)

* No other classes today

#TBT from our first Turkey Toss….please be aware that the rules have changed- no dropping the bird.

Turkey Toss from Ric Thompson on Vimeo.

Wednesday November 26, 2014

CrossFit PTC – Peachtree City

Only one WOD on Thursday at 8:00 AM.
Closed on Friday!

Warm Up

Run 400m

2x
10m Inchworm
10m Spiderman
10m Crab Crawl
10m Bear Crawl
Then Burgener for clean

Clean (2 reps @ 75%, EMOM for 8 )

Metcon

3 Rounds for time

Run 400m
21 GHD Sit ups
15 Deadlift (225, 105)
9 Hand Stand Push Up (wm 1 abmat)

SharonWL

Tuesday November 25, 2014

CrossFit PTC – Peachtree City

Warm up

Run 400m
Couch stretch, Pigeon pose

2x
3 skin the cats
10 Kettlebell swings
10 Hip Extensions

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 of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

 

Jen_N_welcome_fran

Welcome Jen to our CrossFit PTC family!
She just graduated from The World’s Best Boot Camp PTC on Saturday and was eager to get her fist WOD under her belt. Give her a hearty hello!

Monday November 24, 2014

CrossFit PTC – Peachtree City

Congratulations to the “Tight WODs” the team that won our lifestyle challenge called “The Game”-

Here is the WOD/POINTS ranking
TW- 30.8% – 4197.14
Lady A- 29.1% – 4195.71
True Grit -24.2% – 4190.48
Super Wod – 20.9% – 4196.67

 

Warm UP

Row 1000
Shoulder mobility- Band pulls/ball
Roll legs, couch stretch

2x
5 fire hydrants
5 Ninja roll ups
5 Reverse Hypers

Thruster (15 min to find 1 RM)

Fran

21-15-9
Thrusters, 95# / 65#
Pull-ups

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Saturday November 22, 2014

Congratulations to all the folks who played “The Game”

Saturday’s Schedule:

07:30 am  -  The World’s Best Boot Camp- Peachtree City graduation workout-
Come on down to the gym and cheer them on!

9:30 am – Group WOD