Nick Gecsy

Monday, Dec 12th 2016

Micah

Micah

“Snowstorm”
4 Rounds:
21 Wallballs (20/14#)
18 Kettlebell Swings (53/35#)
15 Burpees
12 C2B Pull-ups

Box Brief

BTB Hoodies
Today is your last day to order a hoodie. Please email Nick you size
and if you want a zip-up or pull over.

Holiday Raffle
You still have time to purchase raffle tickets to help raise money
for the Huzier family and Meg and Brett.
You can purchase raffle tickets 2 for $5, 5 for $10 or 15 for $20.
Paypal – nick@btbfitness.com or Venmo – @btbfitness.com
We will announce the winners on December 22nd

Monday, December 5th 2016

Sim

Sim

“Uppercut”
4 Rounds:
5 Ring Muscle-ups
10 Squat Snatches (95/65#)
15 Box Jump-overs (24/20″)

MU Mod – 1 Pull Up + 1 Ring dip = 1MU

Box Brief

Fri Dec 9th – Holiday Century Party
– 7pm – Ponce
– We will have a couple Kegs and some food
Please bring a dish and your drink of choice if you’re not into beer
– NO 6:30 pm class at Ponce

Bring a Friend Day
-Thursday Dec, 8th – All Class – All Skill Levels Welcome

New BTB Hoodies
Pre-Order now through Dec 7th
Unisex Hoodies – Fits true to size. Same hoodies order earlier this year
Sign up sheets at both gyms or your can email nick@btbfitness.com
with size and if you would like a zip-up or pull over

New BTB Hoodies!!

New BTB Unisex Hoodies!!

New BTB Hoodies!!

New BTB Hoodies!!

New BTB Hoodies!!

Get your BTB Zip-Up Hoodie or Pull-Over just in time for the holidays. These are the same
Unisex sweatshirts we previously ordered and they fit true to size. If you would like to
pre-order please send an email to Nick at: nick@btbfitness.com by December 7th.
Orders will be placed on December 8th and should arrive around December 22nd.
Please be sure to include your size and if you want a zip-up or pull-over.

Monday, November 28th 2016

John

John

“30 Day Push-Up Challenge”
Day 28: 30 reps, 5 reps, 5 reps, 5 reps
*60 seconds rest between sets

“Probatio”
AMRAP 5:
Burpee Box Jump Overs (24/20″)
Rest 5:00

AMRAP 4:
10m Shuttle Runs
Rest 4:00

AMRAP 3:
Power Cleans (You choose the weight)
Guys: 75, 95, 135, 155
Girls: 55, 65, 95, 105
Rest 3:00

AMRAP 2:
Wallball Shots (20/14#)
Rest 2:00

AMRAP 1:
Max Unbroken Pull-Ups

Box Brief

Fri Dec 2nd – Holiday Happy Hour
– 7-9 pm ish –
– Big Sky Buckhead
– $1 off all drinks and 10% off food

Fri Dec 9th – Holiday Century Party
– 7pm – Ponce
– We will have a couple Kegs and some food.
Please bring a dish and your drink of choice if your not into beer.
– NO 6:30 pm class at Ponce

Monday, November 7th 2016

Hero Week

Hero Week

“30 Day Push-Up Challenge”
Day 7: 2 reps, 2 reps, 4 reps, 2 reps
*60 seconds rest between sets

“Daniel”
50 pull-ups
400 meter run
21 thrusters (95/65)
800 meter run
21 thrusters (95/65)
400 meter run
50 pull-ups

Tuesday, November 1st 2016

Justin

Justin

“30 Day Push-Up Challenge”
Day 1: 2 reps, 2 reps, 4 reps, 4 reps
*60 seconds rest between sets

“Sandstorm”
AMRAP 4
21-15-9:
Power Snatch (75/55#)
Burpees

Rest 4:00

AMRAP 4
15-12-9:
Power Snatch (95/65#)
Burpees over Bar

Rest 4:00

AMRAP 4
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24″/20″)

Comp Training

1. Conditioning
4x750m Row, 2:30 min rest

2. Midline Conditioning
A. Accumulate 2 mins in L-Sit
B. 4×15 Weighted Hip Extensions
C. 50 GHDSU

3. Cross Over Symmetry Iron Scap Protocol


Box Brief

Starting Saturday, Nov. 5th, there will no longer be a 10:30am class at Ponce on Saturdays.
Normal classes will remain at 7:30, 8:30, and 9:30am.

Monday, October 24th 2016

Heather

Heather

“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats (95/65)

Comp Training

1. Snatch
A. 1×3 at 60%
B. 1×3 at 70%
C. 3×3 at 75%
*All reps are drop from the top

2. Cross Over Symmetry Iron Scap Protocol

Saturday, October 22nd 2016

Katie S

Katie S

“Cement Mixer”
Every 3:00 for 7 Rounds:
400 Meter Run
12 Toes to Bar

Comp Training
2017 Open Prep

1. Snatch
2 Triples at 70%, followed by 3 doubles at 75%

2. Clean and Jerk
2 Triples at 70%, followed by 3 doubles at 75%

3. Jerk
4 Triples at 70% – focus on driving and catching high

Barbell for Boobs

BARBELL FOR BOOBS

BARBELL FOR BOOBS

As you know October is Breast Cancer Awareness month.
Please join us Saturday, October 15th as BTB will be hosting
Barbells for Boobs at both the Ponce and Buckhead locations.
All scheduled classes are free but we would appreciate any donations
for this cause. Please bring a friend, a family member, or
just stop by and show your support.

Donations can be made at the following link.
https://fundraise.barbellsforboobs.org/team/90681

We look forward to seeing everyone next Saturday.