Kate McGowan

Friday – January 8th 2016

Sofia Scout Emery

Congratulations to Coach Mark and his beauty Jen on the birth of their daughter, Sofia Scout Emery!  Lovely Scout was born on 1/5/16 at 4:53PM and tips the scales at 7lbs, 5oz.  This chick was born to oly lift!  Congratulations to the Emery Family!!

4 RFT:
10 OHS (95,65)
20 Ab Mat Sit-ups
Cal Row (15 Guys, 10 Gals)

Comp WOD
3 RFT:
25 Ring Dips
50′ Back Rack Walking Lunge, 185/135
5 Rope Climbs, 15′

Box Brief
Bring A Friend Day
– Thursday January 21st

2016 BTB 30 day Nutrition Challenge – Starts Jan 24th!
Ponce location Saturday, January 16th at 11:30 am
Buckhead location Sunday, January 17th at 11 am

Endurance will return after MLK weekend!  Go get yer running shoes ready!

Ladies Only (Betties) will be adding another day during the week.  Starting February 1st, we will be adding a Monday 9 am Betties class at Ponce.

BTB GOAL BOARDS 

As many of you have noticed, the goal boards have been cleaned off and we’ve added something new for 2016!   Moving forward, we will be concentrating on having monthly fitness goals.

Our BTB philosophy for 2016: if you want something badly enough, you can do it for 30 days.  Think about something you really want to get after in this month of January… you could do it for 30 days, right?  A short term goal has a burning fire inside of it and a need for immediate action while an annual goal can be saved for a later time.

Our BTB annual goal for you is this:  to have 12 independent months of goal setting and accomplishment.  We are challenging you to achieve your short term goals, and then continue to raise the bar as we go through 2016.  We encourage you to focus on this process of constant goal setting and achievement. When we embrace the journey and truly enjoy every second of it, we will be arriving at our destination before we know it.

As we start to think about our new year goals, keep this in mind: Make every day count towards bettering ourselves and the people we care about. “Don’t be fooled by the calendar. There are only as many days in the year as you make use of.”

This week add your month of January goal that you’d like to accomplish.

Thursday – January 7th 2016

Bring A Friend Day!

Strict Cindy
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Comp WOD
Gymnastics
2 rounds SLOWLY of:
20 Back Ext.
15 Hip Ext.
10 Hip and Back Extensions
50 GHDSU

https://www.youtube.com/watch?v=IAcinB_kLmA

Box Brief

Bring A Friend Day – Thursday January 21st

2016 BTB 30 day Nutrition Challenge – Starts Jan 24th. More details to follow. Be on the look out for an email with all the info!

Endurance will return after MLK weekend!  Go get yer running shoes ready!

Ladies Only (Betties) will be adding another day during the week.  Starting February 1st, we will be adding a Monday 9 am Betties class at Ponce.

BTB GOAL BOARDS 

As many of you have noticed, the goal boards have been cleaned off and we’ve added something new for 2016!   Moving forward, we will be concentrating on having monthly fitness goals.

Our BTB philosophy for 2016: if you want something badly enough, you can do it for 30 days.  Think about something you really want to get after in this month of January… you could do it for 30 days, right?  A short term goal has a burning fire inside of it and a need for immediate action while an annual goal can be saved for a later time.

Our BTB annual goal for you is this:  to have 12 independent months of goal setting and accomplishment.  We are challenging you to achieve your short term goals, and then continue to raise the bar as we go through 2016.  We encourage you to focus on this process of constant goal setting and achievement. When we embrace the journey and truly enjoy every second of it, we will be arriving at our destination before we know it.

As we start to think about our new year goals, keep this in mind: Make every day count towards bettering ourselves and the people we care about. “Don’t be fooled by the calendar. There are only as many days in the year as you make use of.”

This week add your month of January goal that you’d like to accomplish.

Wednesday – January 6th 2016

AMRAP 15:
50 Box Jump (24, 20″) Buy In
Then…
8 Toes to Bar
12 Burpees

Comp WOD
Work up to a Max Effort Racked Jerk
3×5

Skills
EMOM x 7:
7 Box Jumps, 24/20″) + 7 TTB

 

Box Brief

Bring A Friend Day – Thursday January 7th and 21st

2016 BTB 30 day Nutrition Challenge – Starts Jan 18th. More details to follow. Be on the look out for an email with all the info!

Endurance will return after MLK weekend!  Go get yer running shoes ready!

Ladies Only (Betties) will be adding another day during the week.  Starting February 1st, we will be adding a Monday 9 am Betties class at Ponce.

BTB GOAL BOARDS 

As many of you have noticed, the goal boards have been cleaned off and we’ve added something new for 2016!   Moving forward, we will be concentrating on having monthly fitness goals.

Our BTB philosophy for 2016: if you want something badly enough, you can do it for 30 days.  Think about something you really want to get after in this month of January… you could do it for 30 days, right?  A short term goal has a burning fire inside of it and a need for immediate action while an annual goal can be saved for a later time.

Our BTB annual goal for you is this:  to have 12 independent months of goal setting and accomplishment.  We are challenging you to achieve your short term goals, and then continue to raise the bar as we go through 2016.  We encourage you to focus on this process of constant goal setting and achievement. When we embrace the journey and truly enjoy every second of it, we will be arriving at our destination before we know it.

As we start to think about our new year goals, keep this in mind: Make every day count towards bettering ourselves and the people we care about. “Don’t be fooled by the calendar. There are only as many days in the year as you make use of.”

This week add your month of January goal that you’d like to accomplish.

Tuesday – January 5th 2016

Happy Angel Birthday Jeff Hayes!

In honor of the man that built BTB to what it is today.

”Hayes”
For Time:
400m Run
30 Thrusters    Rx (135/95)
400m run

Comp WOD
Skills
5×5 OHS – Start with 50% of 1RM and add weight each set.  These should be done with perfect technique!

Box Brief

Bring A Friend Day – Thursday January 7th and 21st

2016 BTB 30 day Nutrition Challenge – Starts Jan 18th. More details to follow. Be on the look out for an email with all the info!

Endurance will return after MLK weekend!  Go get yer running shoes ready!

Ladies Only (Betties) will be adding another day during the week.  Starting February 1st, we will be adding a Monday 9 am Betties class at Ponce.

BTB GOAL BOARDS 

As many of you have noticed, the goal boards have been cleaned off and we’ve added something new for 2016!   Moving forward, we will be concentrating on having monthly fitness goals.

Our BTB philosophy for 2016: if you want something badly enough, you can do it for 30 days.  Think about something you really want to get after in this month of January… you could do it for 30 days, right?  A short term goal has a burning fire inside of it and a need for immediate action while an annual goal can be saved for a later time.

Our BTB annual goal for you is this:  to have 12 independent months of goal setting and accomplishment.  We are challenging you to achieve your short term goals, and then continue to raise the bar as we go through 2016.  We encourage you to focus on this process of constant goal setting and achievement. When we embrace the journey and truly enjoy every second of it, we will be arriving at our destination before we know it.

As we start to think about our new year goals, keep this in mind: Make every day count towards bettering ourselves and the people we care about. “Don’t be fooled by the calendar. There are only as many days in the year as you make use of.”

This week add your month of January goal that you’d like to accomplish.

Monday – January 4th 2015

Strength:
Deadlift-
5×5
(moving up in weight each set)

AMRAP 10:
20 Kettlebell Swings (athletes choice)
20 Abmat Sit-ups

Comp WOD

3 RFT:
10 Muscle ups
5 Squat Cleans, 185/125

Box Brief

Bring A Friend Day – Thursday January 7th and 21st

2016 BTB 30 day Nutrition Challenge – Starts Jan 18th. More details to follow. Be on the look out for an email with all the info

No Endurance classes moving forward. Will post when will be adding it back on the schedule

Thursday – December 31st 2015

**Last Class Today is at Noon**

Also!  The winners of the BTB Rowing Challenge!!
Buckhead
Annette F – 260, 000m
Ponce 
Summer A – 139, 520 m
(It appears the family that trains together also wins challenges together!)

Overall Winner
Matt S. 1, 111, 111m

3 Rounds For Time:
30 Kettlebell Swings (53,35)
2 Rope Climbs
20  Abmat sit-ups
2 Rope climbs
15 Push-ups

Comp WOD
10 rounds of:
250m Row,
:30 second rest between sets

 

BTB Holiday Hours
Fri, Jan 1st – Closed
Sat & Sun -Regularly scheduled classes at both gyms

Wednesday – December 30th 2015

Guyyyys holy crap, guess what?!  Matt S. from Ponce successfully rowed 1,111,111 meters for our BTB Holiday Rowing Challenge!! Annnnd it looks like he finished 5th in the world on Concept 2’s leaderboard! That is some dedication! Give Matt props when you see him next!

For Time:
1000m Row
30 Hang Power Cleans (135, 95)
30 Chest to Bar Pull-ups

Comp WOD
EMOM 10 min.
Odd:  7 Push Press (from rack, you choose weight) + 7 Box Jumps, 24/20 – games standards
Even:  7 TTB + 7 Burpees to target

BTB Holiday Hours
Thurs, Dec 31st – Last class at Noon
Fri, Jan 1st – Closed
Sat & Sun -Regularly scheduled classes at both gyms

Tuesday – December 29th 2015

10-9-8-7-6-5-4-3-2-1
Thrusters (95, 65)
30 Double Unders after each round of Thrusters.
Ending with Double Unders

Comp WOD
Skills
10 minute Muscle up Wave
Minute 1: 1 muscle ups
Minute 2: 2 unbroken muscle ups
Minute 3: 3 unbroken muscle ups
Continue adding 1 rep every minute for as long as possible.  If you fail to complete the prescribed number of reps before the 10 min mark, start back at 1 muscle up and climb back up again.

BTB Holiday Hours
Thurs, Dec 31st – Last class at Noon
Fri, Jan 1st – Closed
Sat & Sun -Regularly scheduled classes at both gyms