Workout of the Day

Saturday – November 21st 2015

4 rounds at each movement before rotating.
Each round consists of – 45 seconds  for Max Reps, 15 seconds Rest
1. Row for Calories
2. Goblet  Squats (53/35)
3. Pushups
4. Kettlebell Swings (53/35)

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Box Brief!

Thanksgiving Schedule (both gyms!)
Wednesday, Nov 25th – NO 6:30 PM / 7:30 PM Classes
Thursday, Nov 26th (Thanksgiving) – 8 AM & 9 AM Classes
Friday, Nov 27th (Black Friday) – OPEN, 8-10 AM
Saturday, Nov 28th – Regular Schedule
Sunday, Nov 29th – Regular Schedule

BTB Rowing Challenge!
November 26th – December 24th
It’s back!  Our Holiday Rowing Challenge!  Every BTB member who rows 100,000 meters and logs all their meters in a Concept 2 profile will win a custom BTB shirt!  Special prizes for folks with the most meters!  Log into www.concept2.com to create your profile!

BTB HOLIDAY CENTURY PARTY
Friday, Dec 11th – Ponce Gym – 7 pm food etc with an 8pm Century start
*Will have a keg and some meat plus a side or two.  Please bring a side dish! If you’re not a beer drinker, feel free to bring your beverage of choice.  This is open to all BTB members!!

Friday – November 20th 2015

Skills:
12 min. EMOM:
Odd:  5 OHS below 50% of 1RM
Even:  15 Ring Dips
*Slow down and focus on the positioning of the Squats

3 Rounds for Max reps of:
1 min Box Jumps (24/20)
1 min Toes To Bar
1 min Deadlifts (225/155)
-1 min Rest-

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Box Brief!

Thanksgiving Schedule (both gyms!)
Wednesday, Nov 25th – NO 6:30 PM / 7:30 PM Classes
Thursday, Nov 26th (Thanksgiving) – 8 AM & 9 AM Classes
Friday, Nov 27th (Black Friday) – OPEN, 8-10 AM
Saturday, Nov 28th – Regular Schedule
Sunday, Nov 29th – Regular Schedule

BTB Rowing Challenge!
November 26th – December 24th
It’s back!  Our Holiday Rowing Challenge!  Every BTB member who rows 100,000 meters and logs all their meters in a Concept 2 profile will win a custom BTB shirt!  Special prizes for folks with the most meters!  Log into www.concept2.com to create your profile!

BTB HOLIDAY CENTURY PARTY
Friday, Dec 11th – Ponce Gym – 7 pm food etc with an 8pm Century start
*Will have a keg and some meat plus a side or two.  Please bring a side dish! If you’re not a beer drinker, feel free to bring your beverage of choice.  This is open to all BTB members!!

Thursday – November 19th 2015

“Jackie”

For Time:
1000 meter row
50 Thrusters (45/35)*
30 Pull-ups

*Because we are using the bare barbells, please be a courteous and awesome person and put bumper plates underneath the barbells so we can minimize any accidents.  Do NOT drop the barbell from overhead!

Optional Strength:

Front Squat
10 sets of 2 reps working up to a maximal set of two reps. Pause for 3 seconds at the bottom of each rep.

-Rest as needed-
Note: Control weight to the bottom and drive fast to the top. Look Back at weight used on 10/05 for reference.

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Box Brief!

 

BTB Endurance
6:30 PM at Ponce
4 x 4:00 repeats, rest 2:30 between efforts, then 4 x 2:00 repeats, rest 1:30

Thanksgiving Schedule (both gyms!)
Wednesday, Nov 25th – NO 6:30 PM / 7:30 PM Classes
Thursday, Nov 26th (Thanksgiving) – 8 AM & 9 AM Classes
Friday, Nov 27th (Black Friday) – OPEN, 8-10 AM
Saturday, Nov 28th – Regular Schedule
Sunday, Nov 29th – Regular Schedule

BTB Rowing Challenge!
November 26th – December 24th
It’s back!  Our Holiday Rowing Challenge!  Every BTB member who rows 100,000 meters and logs all their meters in a Concept 2 profile will win a custom BTB shirt!  Special prizes for folks with the most meters!  Log into www.concept2.com to create your profile!

BTB HOLIDAY CENTURY PARTY
No 6:30 pm class (both gyms)
Friday, Dec 11th – Ponce Gym – 7 pm food etc with an 8pm Century start
*Will have a keg and some meat plus a side or two.  Please bring a side dish! If you’re not a beer drinker, feel free to bring your beverage of choice.  This is open to all BTB members!!

Wednesday – November 18th 2015

Clean Complex
5 sets of:
5 Deadlifts
3 Hang Power Cleans
1 Split Jerk
-2 min. rest   b/w sets-

*Work up to a heavy set. No dropping between movements!

—————————————————————————————————
Box Brief!

Thanksgiving Schedule (both gyms!)
Wednesday, Nov 25th – NO 6:30 PM / 7:30 PM Classes
Thursday, Nov 26th (Thanksgiving) – 8 AM & 9 AM Classes
Friday, Nov 27th (Black Friday) – OPEN, 8-10 AM
Saturday, Nov 28th – Regular Schedule
Sunday, Nov 29th – Regular Schedule

BTB Rowing Challenge!
November 26th – December 24th
It’s back!  Our Holiday Rowing Challenge!  Every BTB member who rows 100,000 meters and logs all their meters in a Concept 2 profile will win a custom BTB shirt!  Special prizes for folks with the most meters!  Log into www.concept2.com to create your profile!

BTB HOLIDAY CENTURY PARTY
No 6:30 pm class (both gyms)
Friday, Dec 11th – Ponce Gym – 7 pm food etc with an 8pm Century start
*Will have a keg and some meat plus a side or two.  Please bring a side dish! If you’re not a beer drinker, feel free to bring your beverage of choice.  This is open to all BTB members!!

 

Tuesday – November 17th 2015

4RFT:
75 Double-Unders
50 Air Squats
30 Ab-Mat Sit-ups
400m Run

RX+ Options:
Weight Vest Runs
GHD Sit-ups

WOD Mods:
Double-Unders = 2 to 1 singles
*Double-Under attempts do count

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Box Brief!

BTB Endurance
6AM at Ponce
5 x 2:00 minutes alternating between (:60 – :45 – :30)

Thanksgiving Schedule (both gyms!)
Wednesday, Nov 25th – NO 6:30 PM / 7:30 PM Classes
Thursday, Nov 26th (Thanksgiving) – 8 AM & 9 AM Classes
Friday, Nov 27th (Black Friday) – OPEN, 8-10 AM
Saturday, Nov 28th – Regular Schedule
Sunday, Nov 29th – Regular Schedule

BTB Rowing Challenge!
November 26th – December 24th
It’s back!  Our Holiday Rowing Challenge!  Every BTB member who rows 100,000 meters and logs all their meters in a Concept 2 profile will win a custom BTB shirt!  Special prizes for folks with the most meters!  Log into www.concept2.com to create your profile!

BTB HOLIDAY CENTURY PARTY
Friday, Dec 11th – Ponce Gym – 7 pm food etc with an 8pm Century start
*Will have a keg and some meat plus a side or two.  Please bring a side dish! If you’re not a beer drinker, feel free to bring your beverage of choice.  This is open to all BTB members!!

Monday – November 16th 2015

Strength:
Snatch
7 min. EMOM  2 reps per round. 

Drop from the top and start your second rep within 5 seconds.

20-15-10 reps for time of:
Power Snatch
(95/65) HSPU

—————————————————————————————————
Box Brief!

BTB Rowing Challenge!
November 26th – December 24th
It’s back!  Our Holiday Rowing Challenge!  Every BTB member who rows 100,000 meters and logs all their meters in a Concept 2 profile will win a custom BTB shirt!  Special prizes for folks with the most meters!  Log into www.concept2.com to create your profile!

Saturday – November 14th 2015

Ladies Lulu Night!!  Look at that group of fiiiiiiine BTB ladies!

For Time:30-20-10-20-30
Kettlebell Swings (53/35)
Box Jumps (24, 20″)
400m run after each round.

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Box Brief!
Gymnastics Progressions
This Ladies only skill clinic is being led by Coach Nikki.   Sunday, Nov 15th at BTB Ponce at 1-2:30 pm.  Sign up quick!

BTB Rowing Challenge!
November 26th – December 24th
It’s back!  Our Holiday Rowing Challenge!  Every BTB member who rows 100,000 meters and logs all their meters in a Concept 2 profile will win a custom BTB shirt!  Special prizes for folks with the most meters!  Log into www.concept2.com to create your profile!

Friday – November 13th 2015

This is SO late but we NEED to give a shout out to Omar from Buck who completed his first half marathon in 1:58:05.  Bravo Omar!

4 Rounds For Time of:
5 Rope Climbs
15 Ring Dips
20 Slam Balls (Heavy)

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Box Brief!
Gymnastics Progressions
This Ladies only skill clinic is being led by Coach Nikki.   Sunday, Nov 15th at BTB Ponce at 1-2:30 pm.  Sign up quick!

Thursday – November 12th 2015

Cheers to Patrick who did our veteran BTB wod over in Egypt (rocking a stashy snatch)!

AMRAP in 20 minutes of:
100 Meter Farmer’s Carry (AHAP)
10 Toes to Bar
20 Overhead Walking Lunges w/ Plate (35/25)

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BTB Endurance
630 PM @ Ponce
4 x every 2:00 minutes alternating between (:60 – :45 – :30)

Box Brief!
Gymnastics Progressions
This Ladies only skill clinic is being led by Coach Nikki.   Sunday, Nov 15th at BTB Ponce at 1-2:30 pm.  Sign up quick!

Ladies’ Lululemon Shopping Party!! TONIGHT!
Lululemon will host a private shopping party for the Ladies of BTB (and a guest!).  Thursday Nov. 12th from 6:30-8:00pm at the Howell Mill location (1168 Howell Mill Rd NW). It’s not too late to RSVP to lindsay@btbfitness.com !

Wednesday – November 11th 2015

BTB would like to thank all our men and women who have and still serve our great country.  On Wednesday November 11th, BTB will honor all those that serve with a tribute workout to 3 amazing brothers –  Jeremy Wise a Navy Seal, Ben Wise an Army Green Beret, and Beau Wise a Marine.

Memorial day is a day that we honor those that gave their life in combat, veterans like Jeremy and Ben. Veteran’s day is the day we honor all those who served and continue to serve, like Beau Wise and our own Patrick Taylor.

Three Wise Man – Veterans Day WOD

 “Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

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Box Brief!
Gymnastics Progressions
This Ladies only skill clinic is being led by Coach Nikki.   Sunday, Nov 15th at BTB Ponce at 1-2:30 pm.  Sign up quick!

Ladies’ Lululemon Shopping Party!!
Lululemon will host a private shopping party for the Ladies of BTB (and a guest!).  Thursday Nov. 12th from 6:30-8:00pm at the Howell Mill location (1168 Howell Mill Rd NW). It’s not too late to RSVP to lindsay@btbfitness.com !