Workout of the Day

Thursday – October 29th 2015

For Time:

21-15-9:
HSPU
C2B Pull-ups
400m Run after every round.

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BTB Endurance
6:30PM @ Ponce
CANCELLED for tonight.  Sorry folks!

Box Brief!
Gymnastics Progressions
This Ladies only skill clinic is being led by Coach Nikki.   Sunday, Nov 8th at BTB Ponce at 1-2:30 pm.  Sign up quick!

Lululemon Shopping Party!!
Lululemon will host a private shopping party to BTB Members and a guest.  Thursday Nov. 12th from 6:30-8:00pm at the Howell Mill location (1168 Howell Mill Rd NW).  Please RSVP by Sunday, November 8th tolindsay@btbfitness.com

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

 

 

Wednesday – October 28th 2015

Look at all of our Poncey Ladies!  Le meow!

Strength:
Back Squat
3 Sets of 5 Reps @ Body weight

12 min EMOM
3 Position Clean (pockets, above knee, floor)

*These cleans are with a squat every time. Start with a moderate weight and have plates ready to bump it up for the next set!

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Box Brief!
Gymnastics Progressions
This Ladies only skill clinic is being led by Coach Nikki.   Sunday, Nov 8th at BTB Ponce at 1-2:30 pm.  Sign up quick!

Lululemon Shopping Party!!
Lululemon will host a private shopping party to BTB Members and a guest.  Thursday Nov. 12th from 6:30-8:00pm at the Howell Mill location (1168 Howell Mill Rd NW).  Please RSVP by Sunday, November 8th tolindsay@btbfitness.com

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Tuesday – October 27th 2015

Happy Birthday shoutout to Coach James!!

Skills:
5 RFT:
30 Unbroken Double-Unders

*If you don’t have your DU use this time to get it!  Try doing thigh taps in place of the rope in order to develop the rotational timing.

AMRAP 15:
30 Bar Facing Burpees
15 Overhead Squats (115, 85)
5 Muscle Ups

WOD Mods:
10 ring rows + 5 dips= 5 MUs

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BTB Endurance
6:00AM @ Ponce
5 x  (300m – 200m), rest :60 between each interval

Box Brief!
Gymnastics Progressions
This Ladies only skill clinic is being led by Coach Nikki.   Sunday, Nov 8th at BTB Ponce at 1-2:30 pm.  Sign up quick!

Lululemon Shopping Party!!
Lululemon will host a private shopping party to BTB Members and a guest.  Thursday Nov. 12th from 6:30-8:00pm at the Howell Mill location (1168 Howell Mill Rd NW).  Please RSVP by Sunday, November 8th to lindsay@btbfitness.com

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Monday – October 26th 2015

”DT”
5 rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155, 105)

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Box Brief!
Ladies Only Pull-Up and HSPU Clinic – Sun Nov 8th – Ponce 1-2:30 pm

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

 

Saturday – October 24th 2015

Teams of 3 (one working, two resting)
9x200m Run
150 Push Press, (95/65#)
150 SDHP, (95/65#)
150 Push Press, (95/65#)
9x200m Run

*Must complete each exercise before moving to the next. One team member must be holding a single 70/53lb KB the entire duration.  If it hits the ground, whole team does 10 burpees, so pass it off carefully!

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Box Brief!
Beginners Olympic Lifting Clinic – Sun Oct 25th – Ponce 1-3:30 pm
Ladies Only Pull-Up and HSPU Clinic – Sun Nov 8th – Ponce1-2:30 pm

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Friday – October 23rd 2015

3 rounds for time of:
10 Front Squats (185, 135#)
20 C2B Pull Ups
50 Double-Unders

*Front squats taken from the ground

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Box Brief!
Beginners Olympic Lifting Clinic – Sun Oct 25th – Ponce 1-3:30 pm
Ladies Only Pull-Up and HSPU Clinic – Sun Nov 8th – Ponce1-2:30 pm

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Thursday – October 22nd 2015

For Time:
1000m Row

-then-

21-15-9
American Kettlebell Swings (70, 53#)
Burpees

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BTB Endurance
6:30PM @ Ponce
5 x 5:00 repeats, rest 3:00 between each in

Box Brief!
Beginners Olympic Lifting Clinic – Sun Oct 25th – Ponce 1-3:30 pm
Ladies Only Pull-Up and HSPU Clinic – Sun Nov 8th – Ponce1-2:30 pm

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Wednesday – October 21st 2015

Great Scott!   I forgot to post the winners of the rowing challenge!  If my calculations are correct, the winners get $25 and a spot on the leader board!  Without further ado…
Buckhead                    Ponce
Brian W – 6:56              Micah S – 6:57
Alice S – 8:19                Giselle BC – 8:08

Clean Complex
3 x 5 min. EMOMs
3 Power Cleans
2 Front Squats
1 Jerk
*1 min. between each 5 min EMOM to add more weight.
Take 5 min. before the EMOM to warm up to a starting weight.

3 rounds for time of:
20 wall ball sit-ups
30 Weighted Russian twist
40 Med ball knee tucks

Med ball knee tucks- https://www.youtube.com/watch?v=2uOyxZ-sL5E

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Box Brief!
Beginners Olympic Lifting Clinic – Sun Oct 25th – Ponce 1-3:30 pm
Ladies Only Pull-Up and HSPU Clinic – Sun Nov 8th – Ponce1-2:30 pm

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Tuesday – October 20th 2015

You know what they say about the couple that CrossFits together!  Check out our Buckhead cutesies Brandon and Nancy!

AMRAP 20:
9 Deadlifts (155, 105 #)
12 Hand Release Push-ups
15 Box Jumps (24, 20″)

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BTB Endurance
6:00 AM @ Ponce
15 x sprint: 20, rest or recovery jog :60 between each interval

Box Brief!
Beginners Olympic Lifting Clinic – Sun Oct 25th – Ponce 1-3:30 pm
Ladies Only Pull-Up and HSPU Clinic – Sun Nov 8th – Ponce1-2:30 pm

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

 

Monday – October 19th 2015

BTB keeps crushin it!  Nikki and Kat (AKA Titty Titty Bang Bang) swept three events and took first place at the Tata Throwdown!  #BTBProud

For Time:
30 Overhead Squats (95, 65)                (Rx+ 115/85)
30 Toes to Bar
20 Power Snatches (95, 65#)              (Rx+ 115/85)
20 Toes to Bar
10 Squat Snatches (95, 65#)              (Rx+ 115/85)
10 Toes to Bar

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Box Brief!
Beginners Olympic Lifting Clinic – Sun Oct 25th – Ponce 1-3:30 pm
Ladies Only Pull-Up and HSPU Clinic – Sun Nov 8th – Ponce1-2:30 pm

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!