Workout of the Day

Tuesday, January 8th 2019

Coach Tim

AMRAP in 20 Min
20 Box Jumps
10 Hang Power Cleans
20/16 Cal Bike
10 Ring Dips

Rx+: 24/20, 135/95
Rx: 24/20, 115/80
Fit: 24/20, 95/65, Banded or Box Dips
Dyn: <20″, 55/35, Push-Ups

Cooldown

3 – 4 min banded hamstring stretches
2-3 min foam roll Hamstrings/ Lower back /Glutes

Monday, January 7th 2019

Oh hey Marc!

Strength
Test Week
1 Rep Max Bench Press

“Hayes”
For Time
400m Run
30 Thrusters
400m Run

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

Cooldown
1min each leg x 2 – Couch Stretch
3 Posistion Shoulder Stretch

Friday, January 4th 2019

Daniel

Strength
Deadlift – 3-3-3-3-3-3-3
Build to a heavy set of 3

Metcon
7 Rounds:
21 AbMat Sit-ups
15 Box Jumps
9 Russian KBS

Rx: 24/20, 70/53
Fit: 24 or 20, 53/35
Dyn: 20, 35

Thursday, January 3rd 2019

Jessica

METCON
AMRAP 3
3 Push ups
3 Pull Ups
6 Power Cleans (135/95)
-Rest 3
AMRAP 3
5 Handstand Push Ups
5 Power Cleans (155/115)
-Rest 3
AMRAP 3
4 Muscle Ups (ring or ber)
4 Power Cleans (185/135)

Cooldown
4×10 Banded Side Steps
4×4 GHD Back Extensions
Banded Shoulder Stretch

Wednesday, January 2nd 2019

Buckhead Evening Class

Strength
EMOM for 10 minutes
Complex – 1 Power Clean + 1 Push Jerk
*Build to a heavy complex over the 10 min

Metcon
For Time
3 Rounds For Time
24/17 Cal Row
21 Wall Balls
18 Alternating Dumbell Snatches
15 Lateral Burpees Over the Dumbbell

Rx: 20/14, 50/35
Fit: 20 or 14, 35/25
Dyn: 10, 25

Monday, December 31st 2018

T. Rich

Metcons
5 Rounds for Time
9 Thrusters
9 C2B Pull-Ups
400m Run

Rx: 95/65
Fit: 75/55, Pull-Ups
Dyn: 55/45, Ring Rows

Cool Down
Tabata Abs
4 Rounds (20’s on 10’s off)
Hollow Hold
Sit-Ups
Russian Twist
Plank Hold

Saturday, December 29th 2018

Ponce

“Dirty Thirty”

For time:
30 Cal Row
30 Push Press (115/80)
30 Box Jumps (24/20)
30 Pull-Ups
30 KB Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Cal Assault Bike

Friday, December 28th 2018

Buckhead Evening Classes

Strength
Bench Press – 5×5
Bent Over Row – 5×5
*Warm up to working/starting weight and then complete 5×5 at heaviest weight

Metcon
4 Rounds For Time
600m Run
100m Farmers Carry
50 Sit-Ups

Rx: 70/53 each hand
Fit: 53/35 each hand
Dyn: 35/25 each hand

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%