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Friday 141031

Group Mobility:


Dynamic Warm-Up:

400 Meter Run 

Crab Crawl 

Inch Worm 

Soldier Walks 

Walking Lung 



Determine One Rep Max in 

Back Squat.  20 Min Max

(looking  for a lot of PR's)


WOD :  

Scaarryyy WOD!!

31 Bear Complex 75/125

31 Hatemakers

31 Goblet Squats 53/70

30 min. max time!!

PPF CrossFit

PPF Crossfit is a 5000 sq. ft. facility located in Cumming, Ga.  It is Cumming's largest, best equipped and oldest Crossfit facility. We specialize in general fitness and functionality. All fitness levels are welcome.

PPF (Pro Performance Fitness) was an original Boot Camp Company formed in 2007 in Lawrenceville, GA.  After several years of good work in the Gwinnett area, Pro Performance Fitness finally closed its doors.  In June of 2012 a new company was born, PPF Crossfit, with a new location in Cumming, GA.  Since it's beginning, the focus of PPF Crossfit has been on fitness with an aim in creating the most well rounded, fittest individual possible.  In more than 50 classes a week, PPF Crossfit is poised to train the stay at home mom, the traveling business man, the pre and post delivery mother, the couch potato, the college student at home for a break, the grandparent, and the inspiring athlete.  PPF Crossfit stresses the open door policy to ALL FITNESS LEVELS and promises that in time YOU will get in the best shape of your life!

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, airdyne bikes, 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.


Not sold on Crossfit?  Not sure what all the hype is about?  Are you coming from another box and are looking for a new Crossfit home?  Are you tired of the impersonal large corporate gym?  

Please take a class and see what PPF Crossfit is all about!  Just contact us and we will get you started!

Trial Pass


PPF CrossFit
1695 Redi Rd, Suite 100
Cumming, GA 30040

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