Kacey Millard

Friday, January 19th 2018

Gutenberger Family!

Gymnastics Skill Work

10 Minute EMOM:
Evens: 5 Strict Pull ups
Odds: 5 Ring Dips

OR

10 Minute EMOM:
1-3 Muscle ups

2 Rounds:
Run 200m in 90 seconds
1 Minute rest
Run 400m in 2:30
2 Minutes rest
run 800m in 5:00
3 Minutes rest

Box Brief

BTB Ponce Open House is this Saturday 10-11am. There will be no regular 9:30am class at Ponce. Feel free to bring your friends, family members, and co-workers for this beginner friendly workout. Register here.

Thursday, January 18th 2018

Nikki

Back Squat: Week 3
2 x 80%
2 x 86%
2 x 92%
2 x 97.5%

14 Minute AMRAP:
6 Burpee Box Jump Overs (24/20)
9 Russian Kettlebell Swings (70/53)
12 Air Squats

Box Brief

Morning classes are canceled today. Regular schedule starting at noon.

BTB Ponce Open House is this Saturday 10-11am. There will be no regular 9:30am class at Ponce. Feel free to bring your friends, family members, and co-workers for this beginner friendly workout. Register here.

 

Tuesday, January 16th 2018

Ponce Warm Up

5 Rounds for time:

10 Front rack lunges (75/55)
15 Push Ups
10 Front rack lunges
15 Pull Ups

Box Brief

BTB Ponce Open House is this Saturday 10-11am. There will be no regular 9:30am class at Ponce. Feel free to bring your friends, family members, and co-workers for this beginner friendly workout. Register here.

Saturday, January 13th 2018

Boot Camp in the Park

Partner WOD

For time:
800m run
50 Toes to Bar
50 Handstand Push-ups
50 Box Jumps (24/20)
50 Ball Slams (25/15)
50 Box Jumps (24/20)
50 Handstand Push-ups
50 Toes to Bar
800m run

One partner working at a time to complete all reps. Both partners run together.

Box Brief

Sign up for the 6 week nutrition challenge here! It starts January 22nd. Email Kacey@btbfitness.com with any questions.

Friday, January 12th 2018

Vivek

15 Minutes of Mobility & Stretching

Open WOD 16.4

13 Minute AMRAP:
55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie row
55 Handstand Push-ups

Box Brief

Sign up for the 6 week nutrition challenge here! It starts January 22nd. Email Kacey@btbfitness.com with any questions.

Thursday, January 11th 2018

Amy M.

Skill work: Handstand Walking

4 Rounds:
5 Hang Power Snatches (95/65)
10 Ring Dips
25 Double Unders

Box Brief

Sign up for the 6 week nutrition challenge here! It starts January 22nd. Email Kacey@btbfitness.com with any questions.

Haworth Weightlifting at BTB Fitness

BTB Fitness is excited to welcome Cheryl Haworth and Haworth Weightlifting Club!

Cheryl Haworth is a three-time Olympian and medalist, world record holder and 11-time consecutive national champion in the sport of weightlifting. She earned her Olympic bronze medal in the Sydney 2000 Games which was the first time women were allowed to compete in weightlifting at the Olympics. Haworth is a Pan-American Champion, two-time Jr. World Champion and was recently inducted in the United States Weightlifting Hall of Fame. She still holds all the American Junior, Senior and Pan American Records in the Super-heavyweight category. These records have stood, unchallenged for almost two decades.

For the past three years Cheryl has been coaching athletes full-time who are looking to get stronger, more efficient and/or compete in the sport of weightlifting. Her team, Haworth Weightlifting, range in ages from 9 to 50+ and represent countries such as the Philippines, Ireland, France, Australia, Hong Kong, Finland, Canada and of course, The United States. After recently relocating back to her home state of Georgia from Hong Kong, Cheryl is looking to continue sharing her vast experience in the sport with the local community!

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Wednesday, January 10th 2018

Kerry

Back Squat: Week 2

4 x 80%
3 x 87.5%
2 x 95%

11 Minute AMRAP:
10 American Kettlebell Swings (53/35)
9 Sit-ups
8 Goblet Lunges (53/35)
7 Burpees

Box Brief

Sign up for the 6 week nutrition challenge here! It starts January 22nd. Email Kacey@btbfitness.com with any questions.