Workout of the Day

Annette

AMRAP in 5 Min
15 Lateral Barbell Burpees
21 Hang Power Cleans
27/21 Cal Bike

 – Rest 5 Min –

AMRAP in 5 Min
15 Lateral Barbell Burpees
21 Hang Power Cleans
27/21 Cal Bike

 – Rest 5 Min –

AMRAP in 5 Min
15 Lateral Barbell Burpees
21 Hang Power Cleans
27/21 Cal Bike

Rx: 155/105, 135/95, 115/80
Fit: 135/95, 115/80, 95/65
Dyn: 95/65 or 75/55

Sweat
EMOM 30
6 Power Cleans (medium-heavy)
10 Toes to bar
2 Box Push (gym length)
6 Cal Bike
10 Low Bear Crawl Steps (forward and backward)
2 Box Push (gym length)

Monday, February 11th 2019

Elise

Strength
Week 5: Back Squat
Warm Up Sets
30% x 2
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
86% x 2
92.5% x 2
100% x 2
*Rest 2+ min between Sets

CrossFit Games Open 16.3
Complete AMR&Reps in 7 Min
10 Power Snatches
3 bar Muscle Ups

Rx: 75/55
Fit: 65/45, C2B Pull-Ups or Jumping C2B Pull-Ups
Dyn: 45/35, Ring Rows

Sweat
Partner AMRAP 25
A) 500m Row
B) DB Lunge for gym length and back
10 Double DB Cleans
10 Double DB Push Presses
10 DB Snatches (each arm)

Switch after partner finishes row or KB work,
whichever comes last.

Saturday, February 9th 2018

T.Rich

Hero Saturday
with a Partner
“Whitten”
5 Rounds for Time
22 KBS (70/53)
22 Box Jumps (24/20)
400m Run
22 Burpees
22 Wall Balls (20/14)

– Teams of Two, Split the reps in half
– Take turns doing reps through each movement
– Run Together

Friday, February 8th 2019

Mitchell

Strength
Week 4: Bench Press
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

Metcon
“Elizabeth”
For Time
21-15-9
Cleans (Power)
Ring Dips

Rx: 135/95
Fit: 95/65, Banded dips or Box Dips
Dyn: 55/35, Push-Ups

Sweat
6 Rounds for Time|
200m Sprint
10 Toes to Bar
12 Single Leg Romanian DL (total)
14 Underhand Battle Rope Slams
16 RKBS

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?
Nancy
 
– 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

Sweat
AMREP 28
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.

Strength
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

Metcon 
For Time
5-10-15-10-5
Cal Bike
Wall Balls
Burpees

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

Tuesday, February 5th 2019

Azure

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

Sweat
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

Emilio

Strength
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

Metcon
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

Sweat
3 Rounds of:
8 minutes to complete
500 m row
then in remaining time, AMRAP:
25 RKBS
20 Situps
15 KB SDLHP
10 Jumping Air Squats

Pick up where you left off for each round.

Saturday, February 2nd 2019

Jennie

“Hundo’s”
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″