Nick Gecsy

Sunday, July 31st, 2016

Endurance Class

Endurance Class

Sunday Funday Open Gym
Ponce: 10-12
BH: 11-12

Don’t Forget About Endurance Class
Every Sunday – 10am at Ponce

On the Minute x 8
15/12 Calorie Row

Rest 2:00

On the Minute x 8
50 Double Unders (2:1)

Rest 2:00

On the Minute x 8
15/12 Calorie Row

Box Brief

Bring A Friend Day
Thursday, August 5th & 19th
– All classes are free to try

Olympic Weightlifting Beginners Clinic
With: Coach James Black
When: Sunday, August 7th
Where: Ponce Gym
Time: 1-3:30 pm
*Only 3 Spots Left*
Click Here to Sign Up

Saturday, July 30th 2016

Photo Bomb

Photo Bomb

“Aqua Kelly”
3 Rounds:
30 Calorie Row
30 Box Jumps (24″/20″)
30 Wallballs (20/14)

Comp Training
1. Clean and Jerk
Work up to a heavy Complex of:
1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk

2. Gymnastics Conditioning
6×12 unbroken C2B pull ups

Box Brief

Bring A Friend Day
Thursday, August 5th & 19th
– All classes are free to try

Olympic Weightlifting Beginners Clinic
With: Coach James Black
When: Sunday, August 7th
Where: Ponce Gym
Time: 1-3:30 pm
*Only 4 Spots Available*
Click Here to Sign Up

Friday, July 29th 2016

Brian B.

Brian B.

“Tank Top Friday”

AMRAP 15min of:
50 Sit-ups
30 Air Squats
15 Push-ups

Comp. Training
4 RFT:
15 GHDSU
15 KBS, 70/53
30 Double Unders

Box Brief

Bring A Friend Day
Thursday, August 5th & 19th
– All classes are free to try

Olympic Weightlifting Beginners Clinic
With: Coach James Black
When: Sunday, August 7th
Where: Ponce Gym
Time: 1-3:30 pm
*Only 5 Spots Available*
Click Here to Sign Up

Thursday, July 27th 2016

Welcome Back Coach Ben Smith

Coach Ben Smith

Please help us welcome back Coach Ben Smith
to the BTB coaching staff!! Ben will be back on the schedule
starting tomorrow morning at Ponce. Ben brings many years of knowledge, enthusiasm, and experience to the CrossFit community and we are thrilled to have him back as part of our coaching team.

AMRAP 20:
15 Box Jumps, 24/20
12 Shoulder to Overhead, 115/75
9 TTB

Comp. Training
1. OTM x 10
Odd: 1 Power Snatch + 1 Squat Snatch – no dropping
Even: 2 Front Squats – from a rack

2. 3 Sets
6 Good Mornings – moderate weight
9 Muscle Snatch – moderate weight
12 Band Pull Aparts

Box Brief

Olympic Weightlifting Beginners Clinic
With: Coach James Black
When: Sunday, August 7th
Where: Ponce Gym
Time: 1-3:30 pm
*Only 8 Spots Available*
Click Here to Sign Up

Tuesday, July 26th 2016

Ponce

Ponce

For Time:
20 Clean & Jerks (135,95)
1000m Row
20 Clean & Jerks
*Full Squat*

Comp. Training
1. Complex
Front Squat + Push Jerk + Front Squat + Split Jerk
Taken from a rack. No thrusters. Work up to a heavy set.

2. Max cal row for 2 min.

Saturday, July 23rd 2016

Chris

Chris

“Honiglebkuchen”

Teams of 3 (one working, two resting)

9x200m Run

150 Push Press, (95/65)
150 SDHP, (95/65)
150 Push Press, (95/65)

9x200m Run

*Must complete each exercise before moving to the next.
*One team member must beholding a single 70/53lb KB the entire duration.
If it hits the ground, whole team does 10 Burpees. So pass it off carefully!

Friday, July 22nd 2016

"TANK TOP FRIDAY" Binh

“TANK TOP FRIDAY”
Binh


“Bredela”

3 rounds for time of:
10 Front Squats (185, 135)
20 C2B Pull Ups
50 Double-Unders

*Front squats taken from the ground

Comp. Training
Skills
EMOM x10
Odd: 3-6 Muscle ups
Even: 30-60 Double unders

Thursday, July 21st 2016

James F.

James F.

Today is Bring a Friend Day! All classes are free to try!

“Coyotas”
For Time:
1000m Row
-then-
21-15-9
American Kettlebell Swings (70, 53)
Burpees

Comp. Training
Clean and Jerk
5 sets of:
1 Power Clean + 3 Front Squats + 1 Push Jerk + 1 Split Jerk