Workout of the Day

Welcome Coach Tyler

Coach Tyler

We’re excited to announce the newest addition to our BTB Team and Community, Coach Tyler Mckinley. You’ll see Tyler in a few classes next week and will start on the 18th.

Tell us a little bit about you?
Where do I start? My Crossfit journey started back in 2011 when I found the Men’s final heat of the Crossfit games on Youtube. This was the first year Rich Froning won, and it amazed me that someone won $250,000 for working out better than other people. From that day I was watching everything I could find that had to do with Crossfit. I have played soccer for the majority of my life. I have attended four different institutions of higher learning. While I attended the first three my focus was engineering, but sadly I was not disciplined enough to complete my degree. I had a job in the restaurant industry at the time I decided to take a break from school, so I stuck with that. I went between different restaurants until I landed a job at The Cheesecake Factory. I got my Level 1 September of 2013. A year and a half in to working at The Cheesecake Factory, I felt like I learned as much from coaching Crossfit as I could, so I decided to go back to school for my Exercise Science degree. April of 2017, I obtained my Level 2, and August of the same year I graduated. I currently hold the credential of Certified Crossfit Trainer (CCFT, CF-L3). I am very excited for this new opportunity at BTB Fitness. I am going to try my best every day to provide you all with the best service and coaching that I am capable of. I look forward to meeting everyone. Cheers!!!

– How long have you been CrossFitting?
I have been Crossfitting for around six years.

– What do you enjoy about coaching?
One thing I really enjoy about coaching is watching people perform movements or workouts they thought was not previously possible for them to complete. I have been saying for the past few years that what you find in a Crossfit box is nothing short than the purest form of human perseverance that I am able to come in contact with on a daily basis. 
– What is a fun fact about you?
I built my own PC.
– Favorite Workout?
– Favorite Superhero?
Thanos! He is not a superhero what so ever but he is one of the best characters that has been in a movie. Deadpool is one of my favorites as well.
– What is your favorite thing to do outside of coaching and CrossFit?
Eating different foods or at restaurants that I haven’t been to in a while. I really enjoy going to different breweries.
– What is your favorite music to listen to while working out?
It fluctuates between EDM and 2000s club rap. Truth be told I listen to Christmas music during the month of December when I workout haha…

Thursday, February 7th 2019

Scott M

3 Rounds for Time
800m Run
50 Sit-Ups
30 Box Jumps
10 Bar Muscle Ups

Rx: 24/20
Fit: 24/20, 10 C2B or Pull-Ups + 10 Push Ups
Dyn: 20″, 10 Ring Rows + 10 Push Ups

2 min. of Burpee BJ
2 min. Wall Balls
2 min. Sit ups
2 min. Assault Bike for Cal.
2 min. Rest

Wednesday, February 6th 2019

Chris C.

Week 4: Back Squat
Warm Up Sets
30% x 2
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 5
87.5% x 3
95% x 2

For Time
Cal Bike
Wall Balls

Rx: 20/14
Fit: 20/14
Dyn: 14/10

Tuesday, February 5th 2019


CrossFit Games Open 18.1
AMRARep’s in 20 min
8 Toes to Bar
10 Dumbell Hang Cleans and Jerk
14/12 Cal Row

Rx: 50/35
Fit: 35/25, K2E or K2Arm Pits
Dyn: 25/15, V-Ups

For Time
1 min. of skipping rope
20 Jumping Lunge-Lunge-Squat
20 Double KB Clean & Jerk
20 Russian Twists
1 min. of skipping rope
16 of everything
1 min. rope
12 of everything
1 min. rope
8 of everything
1 min. rope
4 of everything

Monday, February 4th 2019


Week 4: Sumo Deadlift
Warm Up Sets
30% x 2
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 5
87.5% x 3
95% x 2

AMRAP in 8 Min
10 Front Squats
10 Hand Stand Push-Ups
30 Double Unders

Rx: 115/80
Fit: 95/65, 1-2 Abmats, Box Pike HSPU
Dyn: 55/45, Push-Ups

3 Rounds of:
8 minutes to complete
500 m row
then in remaining time, AMRAP:
20 Situps
10 Jumping Air Squats

Pick up where you left off for each round.

Saturday, February 2nd 2019


For Time with a Partner
100 Cal Bike
100 Burpees
100 Dumbbell Snatches
100 Box Jumps
100 Pull-Ups
100 Slam Balls

Rx: 50/35, 24/20
Fit: 35/25, 24/20
Dyn: 25/15, 20″

Friday, February 1st 2019


Week 3: Back Squat
Warm Up Sets
30% x 4
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
87.5% x 2
95% x 2
97.5% x 2

For Time
Double Unders

Rx: 53/35
Fit: 35/25, Speed Steps
Dyn: 25/20, Singles
800m Run
8 rounds
8 DB Snatch (each arm)
8 Wall Ball side tosses (per side)
8 DB Heartbeats w/ Wall Sit
800m Run

Thursday, January 31st 2019


“Bergeron Open Test”
AMRAP in 20 min
50 Wall Balls
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans
20 Jerks
10 Power Snatches
10 Muscle Ups

Rx: 20/14, 24/20, 145/100,
Fit: 20/14, 24/20, 115/80
Dyn: 10, 20″

SweatAMRAP 25
400m Row
10 KB Cleans to Reverse Lunge (per side)
5 KB Push Press (per side)

Wednesday, January 30th 2019


Week 3: Sumo Deadlift
Warm Up Sets
30% x 4
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
87.5% x 2
95% x 2
97.5% x 2

EMOM for 10 min
3 Hang Power Cleans
6 Push-Ups
9 Air Squats

Rx: 115/80
Fit: 95/65
Dyn: 75/55

Tuesday, January 29th 2019


10 Rounds for Time
200m Run
7 Thrusters
7 Pull-Ups

Rx: 75/55
Fit: 65/45, Pull-Ups or Low Box Jumping P.U’s
Dyn: 45/35, Ring Rows

Cool Down
3 Min – 3 Position Shoulder Stretch
4 Min – Couch Stretch

For Time, with DBs
70 Sit-ups
60 Deadlift
50 Bent-over Row
40 Floor Press
30 Squat Clean
20 Devil Presses
*10 Cal Bike before each movement