3 Push ups
3 Pull Ups
6 Power Cleans (135/95)
5 Handstand Push Ups
5 Power Cleans (155/115)
4 Muscle Ups (ring or ber)
4 Power Cleans (185/135)
4×10 Banded Side Steps
4×4 GHD Back Extensions
Banded Shoulder Stretch
Buckhead Evening Class
EMOM for 10 minutes
Complex – 1 Power Clean + 1 Push Jerk
*Build to a heavy complex over the 10 min
3 Rounds For Time
24/17 Cal Row
21 Wall Balls
18 Alternating Dumbell Snatches
15 Lateral Burpees Over the Dumbbell
Rx: 20/14, 50/35
Fit: 20 or 14, 35/25
Dyn: 10, 25
5 Rounds for Time
9 C2B Pull-Ups
Fit: 75/55, Pull-Ups
Dyn: 55/45, Ring Rows
4 Rounds (20’s on 10’s off)
30 Cal Row
30 Push Press (115/80)
30 Box Jumps (24/20)
30 KB Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Cal Assault Bike
Buckhead Evening Classes
Bench Press – 5×5
Bent Over Row – 5×5
*Warm up to working/starting weight and then complete 5×5 at heaviest weight
4 Rounds For Time
100m Farmers Carry
Rx: 70/53 each hand
Fit: 53/35 each hand
Dyn: 35/25 each hand
Coach Maria Gomez
Please help us welcome Maria Gomez to our BTB family. We’re very excited to have her on staff and in front of our community. Here is a little bit about Maria.
Tell us a little bit about you.
I was born and raised in Kennesaw, Georgia. I have one sister who is 10 years older than me, we share the same birthday and we are best friends. I attended shorter college for biology and atlanta school of massage for clinical sports massage. I have been massaging for 14.5 years. I also work at a vet hospital and in TV production. I am extremely passionate about essential oils. they are my medicines and I use them every single day. I love to cook and I am very big on what I put into my body. I live most days gluten free, diary free, organic as much as possible, and low sugar.
How long have you been Crossfitting?
I have been getting my tail kicked in CrossFit since Feburary 2011, coaching since 2012, and received my L2 cert in 2014.
What do you enjoy about coaching?
Gosh, SO many things i love about coaching…
In general, I love helping others improve their health through physical fitness.
more specifically, I love making connections with people and also seeing the light in their eyes when I am able to help them better understand a movement.
What is a fun fact about you?
I am a member of a performing dance team. We are a fusion of latin(salsa&bachata)/hip hop/chacha/voguing/waacking/dancehall/afro/heels…many different styles. We mostly perform at latin dance congresses around the country.
Your favorite WOD?
I love double unders and sit ups = ANNIE.
Your favorite superhero?
I’ve never been into superheroes so I’ll go with the hero/antihero, Eddie Brock/Venom. They’re good mixed with bad and who doesn’t like that?!
Your favorite thing to do outside of coaching?
I LOVE dancing. I LOVE essential oils. I LOVE to travel. I LOVE connecting on a real level with people. also food…
Your favorite music while working out?
“Santa’s Sleigh Ride”
12 Overhead Lunge Steps 95/65
24 Kettlebell Swing (Russian)s, 53/35
24 Ring Dips
24 Thrusters, 95/65
24 Box Jump 30/24
24 Sumo Deadlift High Pulls, 95/65
24 Burpee Pull Ups
24 Power Snatches, 95/65
24 Squat Jumps 45/25 bumper plate
1. Both partners will complete all reps in each movement. You will both be doing 24 reps.
2. Only 1 person works at a time
3. You can’t move on to the next movement till you complete the one you’re on.
4. You can break the 1800 me row up however you want. Just remember you both have to complete 1600m each.
30 Double Unders
5 Muscle Ups
30 Double Unders
5 Meter Handstand Walk
3-position Banded Shoulder Stretch
Internal and External Distractions from Monday
3 Minutes Calf Smash
Build to heavy single, adding weight every 3 minutes
6 Hang Power Cleans
6 Bar Facing Burpees
Dyn: 75/45, Burpees
6×4 Half Kneeling Pallof Press (heavy tension)
6×8 Hip Extensions (GHD)
Not to exceed 25 S/M. Record fastest and slowest times.
For 6 rounds
-Russian Kettlebell Swings
Rx: 70/53, 25/15
Fit: 53/35, 15
Dyn: 35, 15
Mon (12/24) Morning, Sweat and Noon Classes
Tues (12/25) Closed
Wed (12/26) Closed
Thur – Sat – Regular scheduled classes
Mon (12/31) Morning, Sweat and Noon Classes
Tues (1/1) Closed
Wed (1/2) Noon and Afternoon Classes