Click here for more info on our summer kids program.

HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

WOD- Monday August 21, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

2 min ea station

A:Roll back /t-spine

B: Hangman stretch

C: Band pulls (face, sword, 3 dimensional)

2x

Row 250

10 Wall ball

10 Ball slams

10 Dislocates

Weightlifting

5×1 PP, PP, SJ @ 80% of PP

Push Press (5x – Push Press, Push Press, Split Jerk )

use 80% of push press

Emphasis on form and speed

Split Jerk

Metcon

Metcon (Time)

27- 21- 15- 9

Row

Push up with hand release

Pull up

Scaled/Beginners:

21-15-9

Row

Jumping pull ups

Knee push up (no release)

POPULAR POSTS

Schedule
Your
Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!