Workout of the Day

Wednesday, March 2nd 2016

Matt

Matt

“A Night at the Box-Bury”

Every 3 minutes for as long as possible.
7 Thrusters (75, 55)
7 Pull-ups
7 Burpees

*Score wod by how long you can go.
*Scaled = reps of 5,5,5

Comp Training
1. Sprints
*see google calendar in right side bar for details

2. 20 Rep Max
 20 meter Max back position Barbell Carry
*With a heavy weighted barbell. Un-rack facing away form the rack.
Walk 10m away and return. moving up in weight each time.

Box Briefing

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

Last Chance to Order
BTB Hoodie Pre-Order

Zip-Up $44 / Pull-Over $40
Email Nick to order.
Pre-Order ends tonight.
For More Details Click Here

March Goals
The goal boards have been erased.
You can put up a new goal or continue to
work at your previous month goal.
Let’s fill that board up!

Tuesday, March 1st 2016

Brigette

Brigette


”The Camp-Pain”

Deadlift

Take 15 min to work up to a heavy single

-Then-

12 min. EMOM
Odd: 30 Double Unders
Even: 5 Deadlifts @ 80-85% of heavy single

Comp. Train

Power Clean + Push Press + Push Jerk + Split Jerk
“Work up to a heavy set.”


Box Briefing

March Goals
The goal boards have been erased.
You can put up a new goal or continue to
work at your previous month goal.
Let’s fill that board up!

BTB Hoodie Pre-Order
Zip-Up $44 / Pull-Over $40
Email Nick to order.
Pre-Order ends on Wednesday.
For More Details Click Here

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

Monday, February 29th 2016

Friday Night Lights "Open 16.1"

Friday Night Lights
“Open 16.1”


“Quads of Glory”

3 rounds of:
15 Front Squats (135, 95)
30 Abmat Sit-ups
45 Kettlebell Swings (53, 35)

*Take bar from ground

Comp. Train
1.  Snatch
Work up to a 3RM
2. 5×7 Back Squats (same weight through)”

Box Briefing

BTB Hoodie Pre-Order
Zip-Up $44 / Pull-Over $40
email Nick to order or fill out sign in
sheet at the white board
For More Details Click Here

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

Sunday, February 27th 2016

CrossFit Open 2015

CrossFit Open 2015

“The Open 16.1”
Please use open gym time today to complete 16.1.
It will be very hard on Monday to complete it during normal class times.

“The Kyle”
10-9-8-7-6-5-4-3-2-1
Bench Press
Deadlift
Push-up
Back Squat
Pull-Up

Work your way down on each exercise from 10 reps through 1.
Taking the least amount of rest as possible. Use the same weight
on the bar on each exercise. Preferably having 3 separate bars..
But improvise where needed.

Box Briefing

BTB Hoodie Pre-Order
Zip-Up $44 / Pull-Over $40
email Nick to order or fill out sign in
sheet at the white board
For More Details Click Here

Saturday, February 27th 2016

Buckhead Saturday Morning!

Buckhead Saturday Morning!

“Nivix”
21-15-9 of:
V-ups
Power Clean, (135,95)
Box Jump overs (24,20)
*400 m after each round

Comp. Training
3 RFT:
200m Row
200m Run
2 minute rest between rounds

Box Briefing

BTB Hoodie Pre-Order
Zip-Up $44 / Pull-Over $40
email Nick to order or fill out sign in
sheet at the white board
For More Details Click Here

T-shirts SALE
All BTB Shirts $10 or 2 for $15

Mobility Series – FREE
Saturday 11:30 am at Ponce

Friday, February 26th 2016

#TB Friday Night Lights CrossFit Open 15.5 Carl

#TB Friday Night Lights
CrossFit Open 15.5
Carl

“The Open” 16.1

AMRAP in 20 min of:
Rx
25ft Overhead Walking Lunge (95/65)
8 Bar Facing Burpees
25ft Overhead Walking Lunge
C2B Pull-Ups

Scaled
25ft Front Rack Walking Lunges (45/35)
8 Bar Facing Burpees
25ft Front Rack Walking Lunge
8 Jumping Pull-Ups

*Score: AMR and Reps

Box Briefing

“Friday Night Lights”
6:30 pm – Buckhead – Tomorrow Night
Come out, drink a few beers and cheer on everyone
competing in the 2016 CrossFit Open.
First Heat starts at 7pm ish

BTB Hoodie Pre-Order
Zip-Up and Pull-Over
For More Details Click Here

T-shirts SALE
All BTB Shirts $10 or 2 for $15

Mobility Series – FREE
Saturday 11:30 am at Ponce

2016 CrossFit Open
You still have plenty of time to sign up
Register Today
– Sign up under Affiliate: BTB CrossFit

Thursday, February 25th 2016

Michael

Michael

“Siege”
3 rounds of:
75 Double Unders
50 Air Squats
25 Calorie Row

Comp. Training

EMOMx14
Odd:  5 Front Squats
*you choose the weight
Even:  10 Strict TTB

Box Brief

BTB Hoodie Pre-Order
Zip-Up and Pull-Over
For More Details Click Here

T-shirts SALE
All BTB Shirts $10 or 2 for $15

Mobility Series – FREE
Saturday 11:30 am at Ponce

2016 CrossFit Open
Register Today
– Sign up under Affiliate: BTB CrossFit

Wednesday, February 24th 2016

Tom

Tom

“Surtoske”
4 rounds of:
10 Body weight Floor Press
15 Pull-ups
20 Sit-ups
-rest 1:00 b/w rounds-

Comp. Training

Row
4x750m, 2 minute rest

Box Brief

We are honored that the folks at Georgia State Homes
featured BTB Fitness on their website this month!
Click Here to see the article

T-shirts SALE
All BTB Shirts $10 or 2 for $15

Mobility Series – FREE
Saturday 11:30 am at Ponce

2016 CrossFit Open
Register Today
– Sign up under Affiliate: BTB CrossFit

“Friday Night Lights”
For more info Click Here or
email james@btbfitness.com
Each Friday will all get together to
complete that weeks Open WOD
We will kick off 16.1 this Friday 2/26
at 6:30p at the Buckhead gym.

Tuesday, February 23rd 2016

Great Time on Sunday Rock Climbing!

Great Time on Sunday Rock Climbing!


Why Every CrossFitter Should Sign Up For the CrossFit Open?

Here are 4 reason why you should.
Click Here

“Dermoti”
EMOM for as long as possible:
3 Power Cleans
3 Front Squats
3 Jerks
(155, 105)
RX+185/135

If you complete 10 rounds, add one rep to each movement
for each additional minute.For example minute 11
would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.

*Capping the EMOM at 20 min.

Comp. Training

Gymnastics Benchmark
A.  Max rep unbroken Pull ups
B.  Max rep unbroken Muscle ups

Box Brief

T-shirts SALE
All BTB Shirts $10 or 2 for $15

2016 CrossFit Open
Register Today
– Sign up under Affiliate: BTB CrossFit
The open starts next week!
“Friday Night Lights”
For more info Click Here
Each Friday will all get together to
complete that weeks Open WOD
We will kick off 16.1 next Friday 2/26
at 6:30p at the Buckhead gym.

Monday, February 22nd 2016

Happy Birthday  Coach Taylor

Happy Birthday
Coach Taylor

“Taylor’s Cherry Tree”

TABATA Style
6 rounds – 30 sec on, 15 sec off

Wall-Ball Sit-ups (14/10)

Tires Slams

Plate GTO
(35/25)

Deadlift
(185/155)

 Slamball shoulder overs (AHAP)
http://bit.ly/1TtRtBo

Staying all 6 rnds on a station then switch.

Comp. Training

5x 2 Squat Snatch

Box Brief

T-shirts SALE
All BTB Shirts $10 or 2 for $15

2016 CrossFit Open
Register Today
– Sign up under Affiliate: BTB CrossFit
The open starts next week!
“Friday Night Lights”
For more info Click Here
Each Friday will all get together to
complete that weeks Open WOD
We will kick off 16.1 next Friday 2/26
at 6:30p at the Buckhead gym.