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WOD

Friday 140425

Warm Up:

400 Meter Run

25 Calories

25 Double Unders

 

Mobility:

Dislocates

Soldier Walks

Samson Stretch

Russian Baby Maker

 

Cardio Skill/Test 1:

Run 1600 Meters for time.  (This is a test so max effort is required)

 

Cardio Skill/Test 2:

2:oo Max reps of Double Unders

 

Abdominal Skill/Test:

2:00 Max reps of Butterfly Sit-ups 

 

Strength Skill/Test:

2:00 Max reps of Strict Pull-ups. (No kip ping allowed) 

 

note: Partner up on skill test.  One person counts while other person works.  Record ALL TIMES. 

 

PPF CrossFit

PPF Crossfit is a 9000 sq. ft. facility located in Cumming, Ga.  PPF’s focus is on fitness and creating the most well rounded, fittest individual.  In more than 50 classes a week, we train stay at home moms, business men, students, grandparents, and athletes get in the best shape of their lives!

Unlike most gyms, where there are rows of treadmills and exercise bikes and bulky weight machines, at PPF CrossFit you will find pull-up bars, ropes, rings, free weights and kettlebells, as well as lots of floor space used for squats, running, jumping, and Olympic lifting. We use rowing machines and jump ropes for cardio. At those "other gyms" once you become a member you become just a number. You have to find your own way through the maze of machines and figure out on your own how to get the fitness results you seek. At PPF CrossFit  we take the guess work out of getting in shape. All you have to do is show up as the WOD (Workout of the Day) is posted for you each day and all classes are coached by a certified CrossFit instructor.

Not only does PPF Crossfit offer a well-rounded and top of the line fitness experience, it offers a community.  Our members know one another by name and welcome all individuals into the exceptional and encouraging PPF community.

Try a FREE class on us!  Take a class and see what it is all about!  Just contact us and we will get you started!

Once you try a class and decide that CrossFit is the best way to go to reach your fitness goals, you will register for our Intro classes.

Intro classes will go over the 10 fundamentals of CrossFit.  You will work in a small group with a coach to learn basic movements and principals behind CrossFit.  Each Intro class is 1 hour long and you are required to attend 2 classes prior to joining the general classes.  Each session is $25. 

If you are interested in getting started contact us today!

Trial Pass

MAP/LOCATION

1695 Redi Rd, Suite 100
Cumming, GA 30040


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Or visit us at our alternate location:

FIT 2B STRONG

4415 Front Nine Drive
Cumming GA 30041

CrossFit Journal: The Performance-Based Lifestyle Resource

PPF CrossFit & Bootcamp is a CrossFit affiliate. Please support the open source nature of the CrossFit community by subscribing to the CrossFit Journal. For only $25/year you receive access to the entire library of CrossFit resources.

Beyond the Whiteboard