Workout of the Day

Welcome to BTB!!

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?

Rap 100%

Monday, December 24th 2018

Shannon

Partner WOD

“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
1800m Row

Notes:
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.

Friday, December 21st 2018

Will

Metcon
AMRAP 15
30 Double Unders
5 Muscle Ups
30 Double Unders
5 Meter Handstand Walk

Cooldown
3-position Banded Shoulder Stretch
Or
Internal and External Distractions from Monday
3 Minutes Calf Smash

Thursday, December 20th 2018

Jennie

Strength
EMOM 12
Squat Snatch
Build to heavy single, adding weight every 3 minutes

Metcon
AMRAP 6
6 Hang Power Cleans
6 Bar Facing Burpees

Rx: 115/80
Fit: 95/65
Dyn: 75/45, Burpees

Cooldown
6×4 Half Kneeling Pallof Press (heavy tension)
6×8 Hip Extensions (GHD)

 

Wednesday, December 19th 2018

Kristan

Conditioning
5x250m Row
Not to exceed 25 S/M. Record fastest and slowest times.

Metcon
Tabata
For 6 rounds
:20/:10 on/off
-Hollow Hold
-Russian Kettlebell Swings
-Extension Hold
-Slam Balls

Rx: 70/53, 25/15
Fit: 53/35, 15
Dyn: 35, 15

Box Brief

Holiday Hours
Mon (12/24) Morning, Sweat and Noon Classes
Tues (12/25) Closed
Wed (12/26) Closed
Thur – Sat –  Regular scheduled classes

NYE Hours
Mon (12/31) Morning, Sweat and Noon Classes
Tues (1/1) Closed
Wed (1/2) Noon and Afternoon Classes

Tuesday, December 18th 2018

Matt

A holiday tradition for BTB, I give to you the

“12 Days of Dumbbells”

1 DB ManMaker
2 DB Thruster
3 DB High Pulls (SDLHP w Both DB’s)
4 DB Goblet Squats (One DB)
5 DB Single Arm Swings (each arm)
6 DB Front Squats
7 DB Cleans (Full Squat Clean)
8 DB Deadlifts
9 DB Power Snatches (From the floor)
10 DB Low-Carry Lunges
11 DB Push Presses
12 DB Step-Ups (20″ box)

Notes: To be completed just like the song. 1 manmaker…2 thrusters, 1 manmaker, 3 High Pulls, 2 thrusters, 1 manmaker…4,3,2,1…..5,4,3,2,1…. If you do this right you’ll start and end the workout on a ManMaker.

Monday, December 17th 2018

Kelsey

Skill
Handstand Walk Practice
Progressions and scaling options for the Handstand Walk.

Metcon
EMOM 20
3 Pull Ups
6 Push Ups
9 Air Squats

Cooldown
Banded Lat Stretch
Banded Internal Distraction
Banded External Distraction

 

Friday, December 14th 2018

Ryan

Strength
Bench Press 3×7
Ring Dips 3×7

Metcon
For Time
15-12-9-6-3
Alternating Pistols
Toes to Bar
Hang Power Cleans

Rx: 135/95
Fit: 95/65
Dyn: 75/55

Sweat
7 Rounds For Time
7 Push Ups
14 Pistols
21 Situps
14 DB Snatches
7 Burpees

Thursday, December 13th 2018

Brad

Conditioning
8x200m Sprints
Rest as needed bewteen efforts to maintain intensity
maintain intensity, record fastest and slowest times.

“Edward 40-Shoulders”
For Time
40 Single DB Overhead Walking Lunges
40 Alternating DB Snatches
40 Single DB Overhead Walking Lunges

 Rx: 50/35
Fit: 35/25
Dyn: 25/15, Rack or Suitcase Lunges

Sweat
Push Press Week 6
Warmup: 3×3 w/ empty bar, 5 second descent
2×3 @60% (3 second descent)
1×3 @75% (3 second descent)
1×3 @85%
3×2 @90%
1×3 @75%

For Time
800m Run
40 Goblet one-and-one-half Squats
20 KB Russian Twists (per side)
400m Run
20 Goblet one-and-one-half Squats
10 KB russian Twists (per side)
200m Run
10 Goblet one-and-one-half Squats
5 KB Russian Twists (per side)