Contact Us

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

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    10% Off PROGENEX

    CrossFit Kids Certified

    CrossFit Kids

    CrossFit PTC Supports the RRG

    CrossFit RRG: We support our community's first line of defense.

    Wednesday July 9, 2014

    CrossFit PTC – WOD

    - Avenger Camp starts on the 14th- Still some spots left – Tell your friends with kids!

    Short Dynamic Warm up

    Run 800m
    Roll and mobility

    Do either Cindy or Mary

    Cindy

    20-Minute AMRAP of:
    5 Pull-ups
    10 Push-ups
    15 Squats

    Mary

    20-Minute AMRAP of:
    5 Handstand Push-ups
    10 Pistols (5-L / 5-R)
    15 Pull-ups

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    Tuesday July 8, 2014

    CrossFit PTC – WOD

    Warm-Up

    Jump Rope- 150 single then 40 double
    Shoulder Mob with Band/dislocates
    2x:
    10 Kettlebell Swings
    10m Bear Crawl
    10 Ball Slams

    A: Bench Press (5-3-3-1-1 (60%,70%,80%,90%,1RM))

    B: Weighted Pull-ups (5-5-5-5-5(65%))

    Go directly from A-B then rest 1:30.
    NO KIPPING…if you can’t do weighted pull ups then work on strict pull ups, no strict pull up? work on Jump and hold negative (x 3)
    —Beginners just do bench press

    Metcon

    3 rounds for time:
    10 Ring dips
    20 GHD Sit ups
    30 Wall balls (20#/10′, 14#/9′)
    (each time you break up the wall balls do 3 burpees)
    Put number of wall ball breaks in comments with scaling.

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    Monday July 7, 2014

    CrossFit PTC – WOD

    Warm Up

    Row 500
    Roll legs/Low back/Front rack stretch
    2x
    5 Front Squat-Empty Bar
    10 Wall ball
    15 GHD sit up
    Then:
    Power Clean Progression/Burgener

    A: Power Clean (10 min to find 1 RM)

    Metcon

    As many power cleans as possible in 8 min. (80% of 1RM)
    rest 5 min:

    Rest 5 min then:

    Metcon (6 Rounds for calories)

    6 rounds for total calories
    Row 30s
    Rest 30s

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    Thursday July 3, 2014

    CrossFit PTC – WOD

    Closed July 4- Happy Independence Day!

    Kids Functional Fitness- Avenger Camp
    14-18 July and 28 July-1 August. Sign up now!

    Row 500
    Mob: Shoulders/Couch Stretch/Hamstrings
    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

    Warm-up

    Demo/Practice/Warm up on movements

    Metcon (3 Rounds for reps)

    “Death by Barbell”
    Body-weight back-squat ladder
    Rest 5 minutes
    3/4 body-weight push-press ladder
    Rest 5 minutes
    1 1/2 body-weight deadlift ladder

    For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
    *for scaling use 65% of 1RM

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    Wednesday July 2, 2014

    CrossFit PTC – WOD

    Closed July 4- Happy Independence Day!

    Kids Functional Fitness- Avenger Camp
    14-18 July and 28 July-1 August. Sign up now!

     

    Run 400m
    Mob: Samson Stretch, Pigeon pose, Shoulder
    2x
    5 x hollow rock roll to Superman (hold each 20 sec)
    10 Overhead Squats
    15 toes to bar
    30 Sec ring support hold

    Handstand Push-ups (3 EMOM for 8 min)

    Metcon (5 Rounds for reps)

    Tabata- Bars, Balls and Boats
    Pull up
    Ball Slam (30/15)
    Row (Calories)
    Push up
    Wall Ball (20-10, 14-9)

    Do max reps in 20s, rest 10s for 8 sets of each exercise.

    30s rest/transition time between each exercise.

    Score each round and total reps

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    Tuesday July 1, 2014

    CrossFit PTC – WOD

    Closed July 4- Happy Independence Day!
    Kids Functional Fitness- Avenger Camp
    14-18 July and 28 July-1 August. Sign up now!

    150 singles/30 doubles
    Shoulder Mob with band/Dislocates
    2x
    10 Kettle Bell Swings
    10m Bear crawl
    10 Ball Slams

    A: Shoulder Press (5-5-5-5-5 @ 65)

    B- 5 Clapping Push ups immediately after the 5 shoulder press, then rest 1:30.

    Helen

    3 Rounds for time of:
    400m Run
    21 Kettlebell Swings, 53# / 35#
    12 Pull-ups

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    Monday June 30, 2014

    CrossFit PTC – WOD

    Gym closed on July 4- Happy Independence Day!
    Kids Avenger Camp- July 14-18 and July 28-Aug 1

    Row 500, then 20 double unders
    Roll legs/low back/Front Rack stretch
    2x
    5 Front Squats- Empty Bar
    10 Wall balls
    15 GHD Sit ups

    A: Front Squat (2 EMOM for 8 @ 65%)

    B- Do 10 double unders immediately after each set of FS

    Metcon

    4 rounds for time of:
    50 squats
    40 back extensions
    30 push-ups

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    Summertime happenings:

    Kids Avenger Camps:

      Did you ever wear a cape around the house?

    avenger

    Ages 6-10,  July 14-18 and July 28-August 1.

    Call 678-519-2302 to sign up.

    Spaces are limited.  If you get the voice mail leave your name, email and phone number so we hold the spot(s) for your Avenger.

    Includes: Functional Fitness, Arts and Crafts, Healthy Snacks, Team Building, Games and MORE!

    ——————

    Summer Slimdown: 

    regret

    If you missed the game…it’s not to late for the summer.  Start by August and you are in it to win it…(yep prizes).   Call, email or sign up in the gym.

    What  you get (besides a smokin body):  Advocare 24 day challenge, Meal Guidance, Nutritional Counseling, Lifestyle Focus, BOGO BOdy Fat testing, Weekly check ins and accountability.

    —————–

    In a hurry?  Lunchtime Drive Thru WOD starts Aug 4

    Friday June 27, 2014

    Kids Avenger Camp-  14-18 July and July 28- August 1

     

    CrossFit PTC – WOD

    Row 500 Roll legs/hamstring stretch

    10m Inchworm – 5 Squats
    10m Crab crawl -5 push ups
    10m Bear crawl front/Back
    10m Duck walk

    Pull-ups (1 min max rep)

    Squat (1 min max rep)

    1 min max rep

    Pushup

    1 min max rep

    The Game 14.2

    30-20-10
    Row (Calories)
    Sit up
    Wall Ball

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    Thursday June 26, 2014

    CrossFit PTC – WOD

    - 12:15 Drive Thru WOD -Starts August 4
    - Kids Avenger Camps 14-18 July and 28 July -1 August

    Warm Up

    Row 500
    Roll legs
    Dislocates/Arm circles
    Then 2x
    6 ball slams
    8 kb swings
    10 Empty bar thruster

    The CrossFit Total (Total Weight)

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