Workout of the Day

Saturday, May 14th 2016

Uhhhhh! Running and Rowing!

Uhhhhh! Running and Rowing!

”Insidious”
Teams of 3
Two Rounds:
9 x 200 Meter Run
9 x 300 Meter Row
One teammate works while the others rest.
Each teammate completes 3 relays at each station.

Comp. Training

5-4-3-2-1 reps of:
Dead Lifts, 335/235
Bench Press, 225/155
Muscle ups

*Come in at the 10:30 Ponce class to complete the comp.
Training after class. Use annex at the BH gym.

Box Brief

Memorial Day Murph
Monday, May 30th – Both Gyms
Warm Up: 8:15am
Start Time: 9am

*Sign Up For The Murph Challenge*
Click Here

Friday, May 13th 2016

#FlexFriday Binh

#FlexFriday
Binh

“Friday the 13th”

For Time:
30-20-10: Squat Clean (135/95)
15-10-5: Strict Handstand Pushup

Comp. Training

Clean and Jerk
1 High Hang Squat Clean + Push Jerk + Split Jerk
– work up to a heavy set

Box Brief

Memorial Day Murph
Monday, May 30th – Both Gyms
Warm Up: 8:15am
Start Time: 9am

Thursday, May 12th 2016

BRING A FRIEND DAY

BRING A FRIEND DAY

”The Exorcist”
AMRAP 20:
10 Toes to Bar
15 Burpees
40 Double-Unders

Comp. Training

Strict “JT”
21-15-9 of:
Strict HSPU
Strict Ring Dips
Strict Push ups

Box Brief

Memorial Day Murph
Monday, May 30th – Both Gyms
Warm Up: 8:15am
Start Time: 9am

Wednesday, May 10th 2016

Mandy

Mandy

”Weightlifting Wednesday”

Front Squat
10-8-6-4-2

*working to a heavy/maximal 2 rep

Cashout
3 rounds:
200m Front Rack Kettlebell Carry (53/35)
50 AbMat Sit-ups

Comp. Training

Snatch
EMOMx15
3 rounds of:
min 1 – 60# under 1RM
min 2 – 50# under 1RM
min 3 – 40# under 1RM
min 4 – 30# under 1RM
min 5 – 20# under 1RM

Box Brief

Bring a Friend Day
This Thursday, May 12th

Memorial Day Murph
Monday, May 30th – Both Gyms
Warm Up: 8:15am
Start Time: 9am

BTB Buckhead will be closed on June 4th & 5th for the
CrossFit Weightlifting Trainer Course
If you would like to attend this two day Olympic Lifting Course
please click here for more details.
*We will hold a bootcamp style class in the park on that Saturday.
More details to come closer to that weekend

Tuesday, May 10th 2016

Chip

Chip


”Psycho”

20 Minute Running Clock
On the 1st Minute – 1 Power Clean
On the 2nd Minute – 2 Power Cleans
On the 3rd Minute – 3 Power Cleans
Rx Weights – 135/95
Rx + – See below
Continue as far as possible.
If unable to complete a set, start over with 1 rep until total time is called.

Comp. Training/ RX+

Death by Power Clean, 155/105

– Everyone will start with 155/105 and will give it everything they have.
If you are unable to complete 12 rounds with this weight,
drop the weight to 135/95 and start over.

– If you are unable to complete 12 rounds with 135/95,
drop the weight to 115/85 and start over.

Box Brief

Bring a Friend Day
This Thursday, May 12th

Memorial Day Murph
Monday, May 30th – Both Gyms
Warm Up: 8:15am
Start Time: 9am

BTB Buckhead will be closed on June 4th & 5th for the
CrossFit Weightlifting Trainer Course

If you would like to attend this two day Olympic Lifting Course
please click here for more details.
*We will hold a bootcamp style class in the park on that Saturday. 
More details to come closer to that weekend

Monday, May 9th 2016

"The other Matt R"

“The other Matt R”

”Scream”

For Time:
30 Chest-to-Bar Pull-Ups
400m Run
15 Overhead Squats (135/95)
800m Run
15 Overhead Squats (135/95)
400m Run
30 Chest-to-Bar Pull-Ups

*Bar is taken from the ground

Comp. Training
1) Squats
5×5 Back Squats, across

2) EMOMx10
Odd: 3 TnG Squat Snatch, 60% of 1RM
Even: 5 Muscle ups

Box Brief

Bring A Friend Day
Thursday May 12th & 26th

Saturday, May 7th 2016

Buckhead Member of the Month Jose

Buckhead Member of the Month
Jose

1.) How long have you been with us at BTB, and tell us
about your first experience or workout.

I’ve been doing CF and BTB for 7 months. The first ever workout for me was the Dynamics
Class.
Even though it is not classified as a “workout” it certainly was for me! I remember
struggling through the
entire class (I could barely get through the warm up). This was an eye
opening experience to know just
how out of shape I’d become, but I was excited to begin living a
healthier, more active life. Although I could 
hardly move after, I knew I needed to stick
with it
and improve day by day.

2.) Give us a fun-fact about Jose that no one may guess… something
not even the 6 am Buckhead class knows!

My wife and I got to meet Pope Francis during our honeymoon while we were in Rome.
This was truly a once in a lifetime kind of experience!

3.) Tell us a little about yourself. What do you do for a living? What’s a day in the life?

I work at General Motors as a Software Developer. A typical day involves getting up EARLY in
the morning to do the 6am class. Knocking out the workout first thing gets my mind and body
ready to take on the day’s challenges. In my job, I spend my time writing code, solving complex
problems and learning new technologies. I enjoy what I do, but I also try to achieve a good
work-life
balance during the week. After the “Atlanta style” commute home, I enjoy unwinding
with family, cooking
healthy dinners, and taking our yellow lab, Beau, out for a walk.

4.) If you could fly anywhere in the world, for just a 6 hour window,
with one person, where would you spend it?

Buenos Aires to watch the soccer derby (SuperClásico) between River Plate and
Boca Juniors in La Bombonera. I would take my brother for sure!

5.) Top 3 Favorite Foods. 3-2-1 Go.

Ceviche, tuna and ice cream.

6.) If a new member came into your class, what is one piece of
advice you would give them on their first day?

Don’t compare yourself to others in the class and expect to lift or do the same movements.
Results will come, just keep putting in the work and be patient.

Maxi

Maxi

“Fight Gone Bad”

3 rounds for Max Reps:
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20″)
1:00 Push Presses (75/55)
1:00 Rowing for Calories
1:00 Rest

Box Brief

Bring A Friend Day
Thursday May 12th & 26th

Friday, May 6th 2016

Ponce Member of the Month "The Matt R"

Ponce Member of the Month
“The Matt R”

1.) How long have you been at BTB? What pushed you to come for the first time?

I’m a BTBer for almost three years and it’s all because of the one and only
Jennie “Juice” Juechter. She pressured me into coming and
no one says no to Jennie. Well, you can try but she’ll wear you down eventually.

2.) What does a day in the life of “The Matt R” look like outside of being a rockstar CrossFitter?

Wake up, go to my restaurant, do my best to make people happy, come home to
Judge Judy, attempt to eat a sensible dinner, then the boyfriend and
I fall asleep to the sound of our obese pets flatulating. Paradise!

3.) Who is your hero, and why?

Barack Obama cuz he is the f’ing man.

4.) You’re about to be featured on the Food Network for a single dish. What would it be?

I’d make a Boston Cream Pie then fling it at Guy Fieri’s head.

5.) Lay it on us. The “The Matt R” workout, and the song or artist to go with it.

Me and the other Matt R face off to see who can do the most muscle ups in 1 minute.
Runner-up goes to Whole Foods afterward and chows down on their delicious breakfast buffet.
Beck’s Loser is playing.

6.) Summer is approaching, well sorta already here. Any fun plans in the near future?

I’m officiating my first wedding in the French Alps and July can’t come soon enough.

Starring Contest in 3.2.1. Go!!!!

Starring Contest in 3.2.1. Go!!!!

For Time:
1000 Meter Row
then,
4 rounds:
3 Rope Climbs
*6 Bear Complexes (135/95)
9 Toes to Bar
then,
1000 Meter Row

*Bear Complex =*
(without dropping the bar)
Power Clean, Front Squat, Push Press, Back Squat, Push Press

Comp. Training

1. Clean and Jerk
EMOMx9:
3 rounds of:
Min 1: 3 reps at 50# under PR
Min 2: 2 reps at 40# under PR
Min 3: 1 rep at 30# under PR
2. Front Squats
5×2 Front Squats, across

Box Brief

Bring A Friend Day
Thursday May 12th & 26th

ATTN: BUCKHEAD
This Saturday 5/7 – Race for a Cure – 7-10am
The 5k starts at 8am at Lenox Mall and ends back at the mall.
If you’re planning on attending the 9 am class,
please add 15-20 minutes to your drive time.

Thursday, May 5th 2016

Brian

Brian

“Nutrias Cremino Bicolore”

For Time:

Buy In: 100 Double-Under (3:1)
21-15-9:
Kettlebell Swings (70/53)
Burpees
Cash Out: 100 Double-Under (3:1)

Comp. Training
Rest Day/Mobility

Box Brief

Bring A Friend Day
Thursday May 12th & 26th

ATTN: BUCKHEAD
This Saturday 5/7 – Race for a Cure – 7-10am
The 5k starts at 8am at Lenox Mall and ends back at the mall.
If you’re planning on attending the 9 am class,
please add 15-20 minutes to your drive time.
Check out the course map below

Saturday 5k Race Course

Saturday 5k Race Course

Wednesday, May 3rd 2016

Nikki using her magical powers to levitate.

Nikki using her magical
powers to levitate

“U-NO”
Deadlift
10-8-6-4-2

*working to a heavy/maximal 2 rep

Then,
2 rounds
30 seconds on / 30 seconds off at each:
L-Sit (Rings/Parallettes)
Superman Hold
Hollow Hold or *GHD Sit-Up Hold
Good Morning Hold (45/35)

*GHD Sit-Ups – Check with a coach first

Comp. Training

Row
3 x 750m Row, 1:30 Rest

Box Brief

ATTN: BUCKHEAD
This Saturday 5/7 – Race for a Cure – 7-10am
The 5k starts at 8am at Lenox Mall and ends back at the mall.
If you’re planning on attending the 9 am class,
please add 15-20 minutes to your drive time.
Check out the course map below

Saturday 5k Race Course

Saturday 5k Race Course