Workout of the Day

Saturday, February 11th 2017



Partner WOD:

8 minutes to complete:
2000m relay run
In remaining time:
Max reps Deadlifts (275/195)

1 minute rest

10 minutes to complete:
2000m relay run
In remaining time:
5 Wall Balls (20/14)
5 Burpees

1 minute rest

12 minutes to complete:
2000m relay run
In remaining time:
1 Power Clean (135/95)
2 Front Squats
3 Shoulder to Overhead

BTB 2017 “Friday Night Lights”



We’re well into the new year, so that means you’ve hit your stride on your nutrition plan, your macros are dialed in, and it’s time for the CrossFit Open.  This year, we’re doing Friday Night Lights (FNL) Super Team style because everything‘s better when you’ve got your squad cheering you on.

Each Friday after the Open WOD announcement, one of our two gyms will host BTB’s FNL event. We’ll set up the heats, you bring the intensity, and we’ll all knock out the Open WODs as one firebreathing BTB family.  There are two aspects to this year’s FNL events: the open workouts and our team competition.

Wait… I’m new to the gym and I have no idea what the “CrossFit Open” is.  No worries! Check out this year’s “How to Compete in the Open” video for a brief introduction.

Here’s how it all works…


We’re doing things a little different this year, so first things first: let us know you want to participate in Friday Night Lights by filling out our registration form.

You’ll have two options for signing up.  Option 1: Pay the $20 official CrossFit Open registration fee through the (separate) Open registration process – see below.  Option 2: Forego having your scores tracked on the official CrossFit leaderboard and donate $20 through BTB to our charity
Camp Southern Ground.  If you choose Option 2, you can pay Nick via Paypal ( or Venmo (@btb-fitness).  On the form, indicate which of the four teams you want to be on from those listed and let us know your t-shirt size/gender.  Then you’re all set!

Athletes who complete and submit scores for all 5 workouts will receive the official BTB 2017 CrossFit Open t-shirt for free.

Register at

The Open

For those of you that want to officially register for the Open, here’s how you do it.  Go to and sign in.  You may need to create a user account if you don’t already have one.  Registration is $20, and you can use the info below to sign up under the BTB Affiliate.

Affiliate: BTB Crossfit
Team: BTB Fitness
NB: DO NOT register under BTB CrossFit Buckhead!

Now that you’ve signed up, you’ll need to enter your scores for each of the weekly workouts by Monday following their announcement.  Entering scores for all five workouts will get you our BTB Crossfit Open t-shirt for free!

BTB Team Page:

Team Competition

Next is where all the magic happens.  All BTB members who register for Friday Night Lights will participate on teams as a part of our team competition.  The team captains have been chosen, but you need to select your team.  There are no restrictions on who can join what team. These teams will participate throughout the Open to earn points towards their team score (see below for details). Teams can be composed of any combination of gender and division and are loosely organized as the following:

Ponce AM
Ponce PM
Buckhead AM
Buckhead PM

If you have any questions or need assistance please contact James Black – Director of BTB FNL at

We can’t wait to see everybody out on Fridays for this years CrossFir Open.

Wednesday, February 8th 2017



Today is Bring a Friend Day!

Skill work:
10-15 minutes to work on Handstands

“Tabata This”

Tabata row
1 minute rest
Tabata Air Squat
1 minute rest
Tabata Pull-ups
1 minute rest
Tabata Push Ups
1 minute rest
Tabata Sit-ups

Tabata score for each movement is the lowest number of reps performed in any of the either intervals. For the row 1 calorie = 1 rep.

Welcome to BTB Casey!!

Welcome Casey!

Welcome Casey!

BTB Family,
We would like to take a moment to announce and welcome the newest member of our BTB coaching staff and family, Casey Castleberry.  Casey comes to us with 3-4 years of coaching experience with a love and passion for gymnastics. It is going to be fun with two coaches on staff with the same name but a different spelling. Casey has already taken over our BTB Instagram so be on the look out for some fantastic posts, tips, shout outs, PRs, and other exciting news at BTB. We couldn’t be more excited to have him part of our fabulous community and to see what he has in store. Get ready for big things from Casey C. Please give him a big BTB welcome when you see him in classes this week.  
Casey tell us a little bit about yourself?
I am 25 years old, was born and raised in Austin, Texas. I am a lover of movies and arts, a bibliophile, and before Crossfit was very involved in music (Pulled a brief stint playing guitar in a western swing fiddle band). I don’t have any pets but I love cats (dogs are cool too). I graduated from Baylor University with an Entrepreneurship/Marketing degree, pulled a brief corporate stint at Reebok, played in the sales and marketing game, and finally gave in to become a full time Crossfit coach. One of my favorite things to do during weekends is to explore Georgia waterfalls. Definitely a homebody/introvert by nature, Crossfit did a great job of getting me out of my shell.
Three part question:
How long have you been CrossFitting?, How did you get started?, Where was your first gym?
I have been Crossfitting since February of 2012. When I was 10, I started messing around on my dad’s bowflex and eventually started training my friends on it. I have always been obsessed with training and new ways of getting fit. I had a professor in college who knew this and got me a huge discount for my first 3 months at the gym she went to. My first gym was Crossfit Waco (Same as the professor). 
How long have you been coaching CrossFit and how did you get started?
I started coaching in December of 2013, and got my L1 in February of 2014 (And since then have become obsessed with certs. L2, Gymnastics, USAW). I have always enjoyed helping other people achieve competitive/goal-oriented success more than myself. It started by helping friends get their first muscle up/PR their snatch/clean up their rowing technique. I eventually had the owner sit me down and say I needed to make this official. 
What is your favorite part about coaching?
Crossfit is great, as are PR’s and lifting weights and the community. But the best part of coaching is when people come into the gym with stories about how what they did in the gym enhances their life outside of it. Being able to keep up with their kids/grandkids, passing a law enforcement physical exam, getting off blood pressure medication, making the school varsity squad. As cool as the Games and local competitions are, those moments pale in comparison to the life changes people experience. 
I also love seeing the moment when someone starts believing in themselves and their abilities. To trust yourself doing a heavy squat snatch where a heavy weight could fall on your head if you don’t do it right translates into trusting yourself in a broad amount of situations outside of the gym. 
What is your favorite wod and why?
Jackie. I love it. 1000m row, 50 empty barbell thrusters, 30 pull-ups. It is fast, light, and includes movements that are in my wheelhouse. Being able to flirt with that red line right up until the end makes it fun. 
Whats your favorite and least favorite movements?
I love ring muscle ups. From the first Crossfit video I saw I have been obsessed with learning and teaching them. 
My least favorite movement is pistols. #anklemobilitystruggles
What is your favorite thing to do outside of coaching and CrossFit?
Reading a good book or getting lost on a trail. (Book suggestions are always welcome)
So everyone (i.e. the class) loves to play DJ during classes. What is your favorite music to listen to while working out?
I have an (unfortunate) reputation of being an AWFUL DJ while I coach. I love Punk Goes Pop for metcons, and Demi Lovato’s confident for making PR attempts on Olympic Lifts.

Saturday, February 4th 2017

Kelsey & Eric

Kelsey & Eric

Partner WOD

3 rounds:
10 Thrusters (95/65)
10 Burpees

3 rounds:
10 Russian Kettlebell Swings (70/53)
10 Air Squats

3 rounds:
10 Pull-ups
10 Handstand Push-ups

*1 Partner working at a time. Each partner completes all work listed*