Workout of the Day

Tuesday, May 3rd 2016

Who Got Engaged? These Two Did! Congratulations! Brian & Michelle

Who Got Engaged? These Two Did!
Congratulations!
Brian & Michelle

“Marathon”
Teams of 2
3 rounds:
Run 200m
Run 400m
Run 600m

*One partner works while the other rests.

Then..
Tabata Abs!

Comp. Training

3 RFT:
25′ Double KB Front Rack Walking Lunge, 53/35
1 Legless Rope Climb
25 GHDSU
1 legless Rope Climb

Monday, May 2nd 2016

Sunday Funday! BTB Representing at SuperTeam2

Sunday Funday!
BTB Rolling Deep at SuperTEAM 2

Awesome Job Team Hakuna Masquata on placing 7th at your
first competition and
Team BTB Firebreathers for placing 3rd.

We are so proud of both teams. Way to represent our FIT FAMILY!

Mr. GoodBar
AMRAP 15:

50 Burpees over the Bar
30 Power Snatches (135/95)
10 Muscle-Ups

*MU-Mods, 1:1 MU progression or 2 Pull-Ups + 2 Ring Dips

Comp. Training
EMOMx7
Min 1: 7 unbroken Hang Squat Cleans + 1 Jerk, 185/135
Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 185/135
Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135
Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135
Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135
Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135
Min 7: 1 Hang Squat Clean + 7 unbroken Jerks, 185/135

Saturday, April 30th 2016

Omar

Omar


“Bring A Friend Day

“Kelly”
5 rounds:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Box Brief

SuperTeam 2 Competition – Sunday May 1st
BTB has Two 12 person teams competing
*We would love to see everyone out on Sunday cheering on our two teams.*
Our Heat/Event Starts Times:
BTB Firebreathers – 8:45a, 11a, 1:15p
Hakuna Masquata – 9:30a, 11:45a, 2p
*Event Location: CrossFit North Atlanta*

Friday, April 29th 2016

Coach Katie

Coach Katie


”Stare”

21-15-9
Front Squat (135/95)
Lateral Barbell Burpees
50 Double-Unders after each round

*Front Squat is taken from the ground

Comp. Training
Accessory Work
NOT for time:
200m Double KB Farmers Carry, 70/53
20 Weighted Sit ups with anchored feet
150m Single KB Baby Carry, 70/53
hold KB in crossed arms on your chest
20 GHDSU
100m Double KB Overhead Walk,70/53
20 GHDSU
150m Single KB Baby Carry, 70/53
hold KB in crossed arms on your chest
20 Weighted Sit ups with anchored feet
200m Double KB Farmers Carry, 70/53

Box Brief

Bring A Friend Day
This Saturday – All Classes

SuperTeam 2 Competition – Sunday May 1st
BTB has Two 12 person teams competing
*We would love to see everyone out on Sunday cheering on our two teams.*
Our Heat/Event Starts Times:
BTB Firebreathers – 8:45a, 11a, 1:15p
Hakuna Masquata – 9:30a, 11:45a, 2p
*Event Location: CrossFit North Atlanta*

Thursday, April 28th 2016

Friday Betties Crushing It!

Friday Betties
Crushing It!


“BRING A FRIEND DAY”

”Party Man”
3 rounds:
30 Calorie Row
30 Kettlebell Swings (53/35)
30 Box Jumps (24/20)
*Friends will Scale to Half the work

Comp. Training
Flexibility:
work on some variation (or several variations)
of a split for 10 minutes

Box Brief

Bring A Friend Day
Today and Saturday – All Classes

SuperTeam 2 Competition – Sunday May 1st
BTB has Two 12 person teams competing
*We would love to see everyone out on Sunday cheering on our two teams.*
Our Heat/Event Starts Times:
BTB Firebreathers – 8:45a, 11a, 1:15p
Hakuna Masquata – 9:30a, 11:45a, 2p
*Event Location: CrossFit North Atlanta*

Wednesday, April 27th 2016

#TBW AAL SuperTeam Comp BTB Firebreathers

#TBW
AAL SuperTeam Comp
BTB Firebreathers

“Goat Day”

20 Minutes on The Minute
Odd Minute: Set Reps of one movement of choice
Even Minute: Set Reps of another movement of choice

*Goat day is a day you get to work on your weaknesses.
You will spend time with your coach during the warm-up
coming up with two skills/movements you want and need to work on.

Comp Training

Accessory Work
With a partner complete 2 rounds of:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff Leg Deadlifts, 185/135
20 Double Russian KB Swings, 70/53
*One partner completes all 20 reps of a movement
while the other rests then switch.

Box Brief

Bring A Friend Day
This Thursday and Saturday – All Classes

SuperTeam 2 Competition – Sunday May 1st
BTB has Two 12 person teams competing
*We would love to everyone out on Sunday cheering on our two teams.*
Our Heat/Event Starts Times:
BTB Firebreathers – 8:45a, 11a, 1:15p
Hakuna Masquata – 9:30a, 11:45a, 2p
*1st heat is locked in, the other could change. Will keep you posted.
Even Location: CrossFit North Atlanta

 

Tuesday, April 26th 2016

Meg

Meg


”Face Down”

7 rounds, On the 3:00:
400m Run
12 Toes to Bar

Comp. Training
Cleans:
A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
No resting on the ground or the hang. Resting in the front rack is OK.

Box Brief

Bring A Friend Day

This Thursday and Saturday – All Classes

Monday, April 25th 2016

Marc!

Marc!


“The Chief”
5 rounds of AMRAP 3min:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

*Rest 1 min between each cycle.
*Score: is total completed Full rounds. Partial reps do not count.
*At the top of each new 3 min you start at the
beginning and not were you left off.

Comp. Training

1. Squat
A. 7RM Back Squat
B. 7 RM Front Squat
Bench Press 5×5
and then,
6 rounds for maximum reps of:
60 Seconds of Ball Slams
60 Seconds of Kettlebell Swings
60 Seconds of Box Jumps
60 Seconds of Rest
(Loading and Box Height – Select loads and heights that are manageable.
You should be able to keep moving throughout the minute . . . well,
the first three minutes at least.)

Box Brief

Bring A Friend Day

This Thursday and Saturday – All Classes

Saturday, April 23rd 2016

Heavy It Is Coach Brian

Heavy It Is
Coach Brian

“The Brotherhood”
In Teams of 2, AMRAP 20 min:
10 Thrusters (135/95)
5 Rope Climbs
10 Box Jumps (30/24)
Partner 1 will perform the work listed above.
Partner 2 will run 400m. Once Partner 2 returns from the run,
Partner 1 will begin their 400m, while Partner 2 continues
work wherever 1 left off.”

“Perform the 20 min AMRAP with RX+
Thrusters 155/105
Run w/ plate 45/25

Box Brief

Bring A Friend Day
Changing it up next week, You have 2 days to BAF.
Thurs April 28th & Sat, April 30th
All Classes

Friday, April 21st 2016

These Thrusters Are Grrrr...eat! Matt

These Thrusters Are Grrrr…eat!
Matt

“Wildling”
3 rounds:
75 Double-Unders
50 Air Squats
25 Calorie Row

Comp Training
1. Back Squats
10×3, Using same weight throughout

2. Bench – 6 RM

Box Brief

Bring A Friend Day
Changing it up next week, You have 2 days to BAF.
Thurs April 28th & Sat, April 30th
All Classes