Workout of the Day

Friday, March 17th 2017

FNL 17.4

FNL 17.4

CrossFit Games Open 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14-lb. ball to 10/9-ft. target
55-calorie row
55 handstand push-ups

Box Brief

Friday Night Lights will begin at 6:30pm tonight at Ponce. The 6:30pm class is canceled.

This Sunday’s Endurance class is canceled. Go cheer on your runners at the Publix half marathon!

 

 

Thursday, March 16th 2017

Brad J.

Brad J.

10 Minutes Handstand Skill work

Hand over Hand Dril
Box Walk
Wall Shuffle

10 Rounds:
10 Push Ups
5 Pull-ups
10 Push Presses (95/65)
5 Toes to bar

20 min cap

Box Brief

Friday Night Lights for 17.4 will be this Friday at 6:30pm at Ponce. The 6:30pm class is cancelled.

Basic Gymnastics Course

Basic Gymnastics Course

Basic Gymnastics Course:

Basic Gymnastics is a great supplemental program for beginning and intermediate Crossfit athletes who want to focus in on improving their movement patterns. This 8 week program includes 4 in person meetings along with programming/homework during the week, video review, and community support.

The curriculum will cover:

-Basic gymnastics shapes (hollow/extension)
-General Body Awareness on the ground and hanging from the bar
-Proper Kip Technique
-Pull-ups
-Toes-to-Bar
-Ring Dips
-Push-ups
-Box Jumps

There are no athletic pre-requisites for this class. If you are looking to get your first pull-up, or be able to string multiple toes to bar together, or even get your first push-up, this is the class for you. (HIGHLY RECOMMENDED TO THOSE IN THEIR FIRST 18 MONTHS OF CROSSFIT)

Coached by: Casey Castleberry (BTB Fitness Stafff, Level 2 Certificate, Crossfit Gymnastics, Founder of Basic and Advanced Gymnastics Seminar Series)

Cost: $120 for BTB Members, $150 for non-members

Why the cost? This 8 week program includes a specific program designed to increase gymnastics skills over 8 weeks, includes 6 hours of in person coaching, a dedicated facebook page for questions during the week, video review, and community support.

Meeting Time: Saturday from 2 p.m. to 3:15 p.m. (BTB Ponce Location)

Meeting Dates: 3/25, 4/8, 4/22, 5/6

For any questions about the 8 week course please email Casey Castleberry at casey@btbfitness.com.

Wednesday, March 15th 2017

Alexis

Alexis

15 Minutes to work to a heavy Pause Squat Clean

For time:

21 Hang Power Cleans (115/75)
21 Front Squats (115/75)
40 Double Unders
15 Hang Power Cleans
15 Front Squats
40 Double Unders
9 Hang Power Cleans
9 Front Squats
40 Double Unders

Box Brief

Friday Night Lights for 17.4 will be this Friday at 6:30pm at Ponce. The 6:30pm class is cancelled.

Tuesday, March 14th 2017

Sean

Sean

Today is Bring a Friend Day!

100 Hollow Rocks for time
5 minute cap

15 Minute AMRAP:
15 American Kettlebell Swings (53/35)
12 Pul-ups
9 Box Jumps (24/20)

Box Brief

Friday Night Lights for 17.4 will be this Friday at 6:30pm at Ponce. The 6:30pm class is cancelled.

Monday, March 13th 2017

James

James

4 Rounds:

4 minutes on/2 minutes off:
250m row
15 Thrusters (95/65)
AMRAP Wall Balls (20/14)

Post WOD:

4×15 GHD sit ups
4x Max Unbroken Pushups

Box Brief

Tomorrow (Tuesday, 3/14) is Bring a Friend Day!

Friday Night Lights for 17.4 will be this Friday at 6:30pm at Ponce. The 6:30pm class is cancelled.

Saturday, March 11th 2017

Patrick

Patrick

For time:

100 Double Unders
50 Abmat sit-ups
25 Burpees
80 Double Unders
40 Abmat sit-ups
20 Burpees
60 Double Unders
30 Abmat sit-ups
15 Burpees
40 Double Unders
20 Abmat sit-ups
10 Burpees
20 Double Unders
10 Abmat sit-ups
5 Burpees

Friday, March 10th 2017

FNL 17.3

FNL 17.3

Friday Night Lights begins at 6:30pm at Buckhead!

CrossFit Games Open 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb.

*If all reps are completed, time cap extends by 4 minutes.

Thursday, March 9th 2017

Wallball Madness

Wallball Madness

Active Recovery WOD:

10 Minutes of mobility work

3 rounds:
3 min AMRAP:
15 Squat Jumps
10 Hang Power Snatches (45/35)
3 min AMRAP:
Jump Rope work (speed steps, doubles, or triples)
3 min AMRAP:
15 Ball Slams (25/15)
10 Hang Power Cleans (45/35)
5 Pull-ups or ring rows

Box Brief

Friday Night Lights for 17.3 will be at Buckhead this Friday starting at 6:30pm. All family and friends are welcome!