Workout of the Day

Tuesday, March 28th 2017

Buckhead Crew FNL

Buckhead Crew FNL

Gymnastics Work

A1) 5×5 Strict Pullups/10 Ring rows
A2) 5×6 Strict Ring Dip/10 Bench Dips

18 Min AMRAP:
400m run
3 rounds of “Cindy”
5 Pull ups
10 Push Ups
15 Air Squats

Box Brief

Schedule Changes at Ponce:
Allow extra time for parking at Ponce through 4/2 due to the Atlanta Film Festival

Starting next Sunday, April 2nd, the Ponce Sunday schedule will be:

KettleBells at 9AM
Open Gym at 10AM
Endurance at 11AM

Monday, March 27th 2017

Jessica

Jessica

Core work

3rounds: 30 sec on/off:
Hollow Rock
Plank Hold
10 Kips

5 Rounds for time:
12 Overhead Squats (95/65)
12 Burpees over Bar

Box Brief
Allow extra time for parking at Ponce through 4/2 due to the Atlanta Film Festival

Sunday, March 26th 2017

Shannon & Eric

Shannon & Eric

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

Rest Day

Today is a great day to do 17.4 or retry!

Box Brief

Starting next Sunday, April 2nd, the Ponce Sunday schedule will be:

KettleBells at 9AM
Open Gym at 10AM
Endurance at 11AM

Saturday, March 25th 2017

Chase & Brittany

Chase & Brittany

Partner WOD

20 Minute AMRAP:
15 Toes to Bar
15 Push Jerks (135/95)
15 Box Jumps (24/20)

Box Brief

Schedule Changes at Ponce:
Allow extra time for parking at Ponce through 4/2 due to the Atlanta Film Festival

Starting next Sunday, April 2nd, the Ponce Sunday schedule will be:

KettleBells at 9AM
Open Gym at 10AM
Endurance at 11AM

Friday, March 24th 2017

FNL 17.5

FNL 17.5

CrossFit Games Open 17.5

10 Rounds for time:
9 Thrusters (95/65)
35 Double Unders

Box Brief

17.5 tonight at Buckhead starting at 6:30pm!

Allow for extra time parking at Ponce from now until 4/2 due to the Atlanta Film Festival.

Starting next Sunday, April 2nd, the Ponce Sunday schedule will be:

KettleBells at 9AM
Open Gym at 10AM
Endurance at 11AM

Thursday, March 23rd 2017

Buckhead FNL

Buckhead FNL

For time:

1 mile run
200 Double Unders
300 Air Squats

Partition the mile run, DUs, and Squats anyhow

Box Brief

Friday Night Lights Throwdown Party at Buckhead this week starting at 6:30pm! No 6:30pm class at Ponce. Please RSVP to nick@btbfitness.com by Thursday afternoon.

Schedule Changes at Ponce:
The Betties classes on Wednesdays and Fridays are temporarily cancelled as we revamp the class.
Stay tuned for updates.

Starting next Sunday, April 2nd, the Ponce Sunday schedule will be:

KettleBells at 9AM
Open Gym at 10AM
Endurance at 11AM

Wednesday, March 22nd 2017

FNL 17.5

FNL 17.5

10 Rounds for time:

3 Power Cleans (155/105)
5 Burpee Box Jumps (24/20)
7 Russian Kettlebell Swings (70/53)
9 Wall Balls (20/14)

Box Brief

Friday Night Lights Throwdown Party at Buckhead this week starting at 6:30pm! No 6:30pm class at Ponce. Please RSVP to nick@btbfitness.com by Thursday afternoon.

Schedule Changes at Ponce:
The Betties classes on Wednesdays and Fridays are temporarily cancelled as we revamp the class.
Stay tuned for updates.

Starting next Sunday, April 2nd, the Ponce Sunday schedule will be:

KettleBells at 9AM
Open Gym at 10AM
Endurance at 11AM

Tuesday, March 21st 2017

Kate & Nikki

Kate & Nikki

15 Minutes to work to a heavy 
Pause Squat Snatch

12 Minute AMRAP:
8 Pull-ups
4 Power Snatches (135/95)
200m run

Box Brief

Friday Night Lights at Buckhead this week starting at 6:30pm!

Schedule Changes at Ponce:
The Betties classes on Wednesdays and Fridays are temporarily cancelled as we revamp the class.
Stay tuned for updates.

Starting next Sunday, April 2nd, the Ponce Sunday schedule will be:

KettleBells at 9AM
Open Gym at 10AM
Endurance at 11AM

Monday, March 20th 2017

Ponce PM Ladies

Ponce PM Ladies

Gymnastics skill work:
Russian Dips
Ring Support holds

4 rounds for time:
3 Ring Dips
6 Push Presses ( 115/75)
9 Front Squats (115/75)
12 Jumping Lunges (total)

Box Brief

Friday Night Lights at Buckhead this week starting at 6:30pm!

Schedule Changes at Ponce:
The Betties classes on Wednesdays and Fridays are temporarily cancelled as we revamp the class.
Stay tuned for updates.

Starting next Sunday, April 2nd, the Ponce Sunday schedule will be:

KettleBells at 9AM
Open Gym at 10AM
Endurance at 11AM