Workout of the Day

Monday, March 14th 2016

Pretty much sums up Open 16.2 David

Pretty much sums up Open 16.2

3 rounds for time:
20 Burpee Pull-ups
20 Front Squats (155, 105)
20 Box Jumps (24, 20″)

Comp. Training
1. Squat
5×7 Back Squats, same weight through
2. Bench Press
10×3, going up per set.

Box Brief

Bring A Friend Day
This Thursday 3/17 and 3/31
*If your friend signs up you’ll receive $75
off you’re next month membership

Saturday, March 11th 2016

Ponce Member of the Month Jennie

Ponce Member of the Month

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

I joined BTB a little over 3 years ago. Alex joined when I was
pregnant with Rowen. It was great, he was leaning out as I got
fatter by the day! I joined 3 months after Rowen was born.

What does a day in the life of Jennie look like outside of being a rockstar CrossFitter?

I work full time as a wine and spirits sales rep for a distributor.
I sell to restaurants and bars in Inman Park/Old Fourth Ward area mostly.
After my 18 month old alarm clock wakes me up in the morning,
I drink all the coffee, then sell all the wine. My schedule is flexible so I’m able to
get to the gym most any day that I want as long as I plan it.
After I adult all day, I come home and Mom it up with
my two lil men and my beloved babies daddy, Alex.

Name a skill (or superpower as some may say) that you have that none of us know about?
I’m a master meal planner. I cook almost everyday for my family and meal prep
every weekend to get ready for the week ahead. If I don’t do this, there would be c
hicken nuggets for dinner every night. Not that the boys wouldn’t like that,
but I want to have healthy meals for everyone so the time I put in is worth it!

What did you want to be when you were 10 years old?
Hmm, I really don’t remember. Maybe a vet. I also remember being at a
diner with my grandmother when I was little and thinking I wanted to
be a waitress because I liked their pink striped dresses.
It honestly was probably a Dennys or something like that, really fancy.

Top 3 Favorite Foods. 3-2-1 Go.
A really good burger
Spaghetti meat sauce on anything
Justins Vanilla Almond butter

I see you signed up for 2016 CrossFit Open. What made you sign up?
Harassment from my BTB betties. Actually I think I harassed them too,
so it was mutual. I’m glad I did because I’m learning different skills
that I really need to work on and what it feels like to almost puke after a WOD.

#Family Open 16.2

Open 16.2

Teams of 2:
For 8 min. Complete
1 mile run (switch every 400m)
Remaining time Max Burpees to Plate (45/35)
For 10 min. Complete
1 mile run (switch every 400m)
Remaining time Max Ground to Overhead with Plate (45, 35)
For 12 min. Complete
1 mile run (switch every 400m)
Remaining time Max Overhead Lunge with Plate (45, 35)

*Score is Number of Reps Completed

Comp. Training

Rest Day

Friday, March 11th 2016

Buckhead Member of the Month Eric

Buckhead Member of the Month

When did you start with BTB, and what got you in here for your first class?
It’s been 2.5 years, and I joined because I was looking for an outlet to stay fit,
do something competitive, learn new skills, and unleash my inner meat-head.

You’re a seasoned CrossFit athlete. Many WOD’s under
your slim and fit waist line (see what I did there).
What’s your favorite WOD and why?

Karen. No matter how good of shape I think I’m in, it always
takes 2-3 days before I can sit down without an involuntary pathetic moan.

Tell us a little about yourself. What’s a day in the life?
Typically a good day starts with only one middle of the night wake up call from
one of my two young boys, who are either sick, lonely, can’t find their blanket, or
wet the bed. Then a great cross fit workout at Buckhead where I humbly
take down Eric “the Gentle Giant” Swenson in whatever AJ has in store
for us that day. I arrive at work to a team that respects and appreciates my
nagging and micromanagement, and close the day putting the kids to bed
and reading the same Bernstein Bears book to my 3 year old for the 15th day in a row.

Eric! You are the BTB Member of the Month. Congratulations!
What’s your touchdown dance look like?

As a Wisconsin native, I look forward to performing
the Lambeau Leap next time I’m at the gym.

If you could fly anywhere in the world,
for just a 6 hour window, where would you spend it?

I’d fly somewhere to go snowboarding, but the whole time wish
I was back with the kids reading the Bernstein Bears.

I see you signed up for 2016 CrossFit Open.
What made you sign up again and what are you looking
forward to in this years open?

I love how inclusive an event it is. There aren’t many other sports
where you can compete in the same game as the professionals
and experience the exact same pain and emotions, even if
your results rank you about 85,000 spots behind them.

"Open 16.2" Get Up Petra!

“Open 16.2”
Get Up Petra!

 “Friday Night Lights”
Grab a 6 pack of your favorite brew and
head over to Buckhead tonight at 6:30 to cheer on
everyone completing 16.3.

“Open 16.3”

AMRAP and Reps 7 minutes of:
10 power snatches 75/55
3 bar muscle-ups

AMRAP and Reps 7 minutes of:
10 Power Snatch 45/35
5 Jumping Chest to Bar Pull-Ups

*Rest 4 Minutes*

AMRAP in 7 minutes of:
250m Row
20 Sit-Ups
10 Slamballs

Carl Paoli
Bar Muscle Up Progression Pt 1.
Bar Muscle Up Progression Pt 2.
Bar Muscle Up Progression Pt. 3

Thursday, March 10th 2016

Open 16.1 Dan

Open 16.1

Teams of 2:
Wallballs (20/14)
Toes to Bar
*EMOM 3 Burpees*
*Rx+ WB wt. (25/20) use slamball

*One person works at a time, alternating as needed.
*Both partners do burpees EMOM.

Comp. Training

3 Rounds For Time:
7 Muscle Ups
15 Power Cleans (155, 125)
21 Burpees

Wednesday, March 9th 2016

Open 16.1 Priscila

Open 16.1


Strength: Overhead Squat
*Heavy Single

On the min. for 15 min.
Min.1: 10 Overhead Squats (95, 65)
Min. 2: 45 second Plank
Min. 3: 15 Pendlay Rows (95,65)
*Pendlay Row

Comp. Training

100-80-60-40-20 Double Unders
10-8-6-4-2 Alt. 1-arm Dumbbell Snatch, 70/50
2. 4 RFT
4 Rope Climbs
50′ Front Rack Walking Lunge, 165/115

Tuesday, March 8th 2016

Open 16.2 Abe

Open 16.1

Power Cleans (135, 95)

Bar facing burpees


ABMAT Situps, Leg Lifts, Atomic Situps (v-ups), Toes to Bar.

Comp. Training

1.  Press
 A.  5-4-3-2-1
Bench Press 
B. 2×20 Dumbbell Strict Press

2.  C2B Progression
7 sets of 6, :50 rest between sets
C2B Pull ups are a game changer in the Open.
In other words you to have to excel at them to be able to compete.
If you have already completed this entire progression
(you can compete 7 sets of 10 unbroken with :40 rest between)
then you should repeat it with the next level of difficulty,
ie: butterfly or strict or weighted.

Monday, March 7th 2016

Hello Ladies!

Hello Ladies!


4 rounds for time of:
10 Thrusters (115, 75)
5 Bar Muscle-ups (see mods below)
200m Sprint

BMU mod
1. Chest to bar pull up
2.Jumping Chest to bar PUs

Comp. Training

1.  Snatch
1 RM Power Snatch

2.  Squat
5×7 Front Squats, staying at same weight

Saturday, March 5th 2016



”Austin Powersnatch”

For Time:30 Burpees over the Bar
400m Run
15 Power Snatch (115, 80#)
800m Run
15 Power Snatch (115, 80#)
400m Run
30 Burpees over the Bar

Comp. Training

100m Farmers Carry
100m Overhead Walk
100m Back Rack Walking Lunge
100m Overhead Walk
100m Farmers Carry
You choose weight for all movements

Friday, March 4th 2016

FNL - Open 16.1 Bruna

FNL – Open 16.1

“Talladega Friday Night Lights”

“The Open 16.2”
4min AMRAP + Bonus Time
Time extends 4 minutes each time a round is completed.
* Reps decrease. Load increases.

25 Toes To Bar
50 Double Unders
* Squat Cleans
RND 1: 15 reps @ 135/85
RND 2: 13 reps @ 185/115
RND 3: 11 reps @ 225/145
RND 4: 9 reps @ 275/175
RND 5: 7 reps @ 315/205
*Stop at 20 minutes

25 Knee Raises
50 Singles
*Squat Cleans

RND 1: 15 reps @ 95/55
RND 2: 13 reps @ 115/75
RND 3: 11 reps @ 135/95
RND 4: 9 reps @ 155/115
RND 5: 7 reps @ 185/135
*Stop at 20 minutes

Click Here for more details on 16.2
to include Masters and Scaled

Box Briefing

Nutrition Challenge
Congratulations to everyone that participated
Here are the Winners
1st – Bruna Queiroz – Buchead
2nd – Patrick McShane – Buckhead
2nd – Russell Kahn – Ponce
*YUP we had a tie*
4th – Runner Up – Christy Fenhagen

“Friday Night Lights”
NO 6:30p Poncey Class Tomorrow Friday 3/4 or 3/18

Thursday, March 3rd 2016



“Bring A Friend Day”

”Dodge (Wall) Ball”

Teams of 2
15 Wall Ball (20, 14)
15 Box Jumps (24, 20″)
15 Calorie Row

*Full Round Then Switch

Comp. Training
Rest Day

Box Briefing

Bring a Friend Day
Thursday March 3rd, 17th, & 31st
*all classes

“Friday Night Lights”
NO 6:30p Poncey Class Tomorrow Friday 3/4 or 3/18