Workout of the Day

Monday, January 18th 2016

Steven

Steven

“Heroes”

Every Minute on the Minute x 15

Minute 1 – 5 Wall Balls + 5 Power Cleans
Minute 2 – 5 Wall Balls + 5 Toes to Bar
Minute 3 – 5 Wall Balls + 5 Push Jerks
*Barbell Weight: Rx+ 155/110, Rx 135/95
*Wall Ball: Rx+ 25/20, Rx 20/14

Comp Training

1. Snatch
Work up to a heavy 3 position Snatch.
Position 1: Pockets
Position 2: Above knees
Position 3: Below knees

2. Clean
EMOMx12: Wave Ladder of 1 Squat Clean and Split Jerk.
Min 1: 75%, Min 2: 80%, Min 3: 85%, Min 4: 80%
Min 5: 85%, Min 6: 90%, Min 7: 85%, Min 8: 90%
Min 9: 95%, Min 10-12: 85%
Stick and hold the overhead position in the split jerk, and the
overhead position with feet together, for as longer than necessary.

3. Gymnastic Benchmark
Max Strict TTB – no kipping

Box Brief

Bring A Friend Day – This Thursday January 21st – All Class
– Looking to show your friends how much fun you have at the gym.
Here’s your chance, if your friend signs up you’ll get $50 off your next Month.

2016 BTB 30 day Nutrition Challenge – Starts Mon, Jan 25th!
$30 buy in – Sign Up Here
For more info email nutrition@btbfitness.com

Savage Race – A FUN – 5 miles + 25 Obstacles – Sat, April 9th
We have a team already set up. team BTB Fitness
Save 15% off by using CFSAVAGE at check out.
*Race T-shirt and Medal, Plus BEER! and much more!
Here is the Direct Link to team BTB
SIGN UP HERE

 

 

 

Friday, January 15th 2016

Giselle

Giselle

“Backdraft”

For Time:

Run/Med-ball Clean Ladder
100-200-300-400m Run
25-20-15-10 Medicine Ball Cleans

Then come back down the ladder (backwards)

Comp Training

5 sets of:
2 Front Squats + 1 Thrusters
Just a heads up that there are 3 squats in this complex.
No “thrust-a-jerks”.

Box Brief

Savage Race – A FUN – 5 miles + 25 Obstacles – Saturday, April 9th
We have a team already set up. team BTB Fitness
Save 15% off by using CFSAVAGE at check out.  
*Race T-shirt and Medal, Plus BEER! and much more!
*Act fast its already 80% full.  
*Once everyone is signed up will have a Ponce team and Buckhead team. 
*Plus will do t-shirts for each team.
Here is the Direct Link to team BTB
SIGN UP HERE

Bring A Friend Day – Thursday, January 21st
*If your friend signs up you’ll receive $50 off your next month*

Nutrition Info Sessions
Ponce location Saturday, January 16th at 11:30 am

Buckhead location Sunday, January 17th at 11 am

Thursday, January 14th 2016

Just Hanging Around!

Just Hanging Around!

 

For time:
3 Power Snatches 115/75
6 C2B Pull-ups
9 Burpees
6 Power Snatches 115/75
9 C2B Pull-ups
12 Burpees
9 Power Snatches 115/75
12 C2B Pull-ups
15 Burpees
12 Power Snatches 115/75

Comp Training

5 Rounds of the Complex:
5 Snatch width deadlifts
5 Snatch Pulls

*Heavy

5 Rounds of the Complex:

5 Snatch width Penally Rows
5 Full Snatches

*Moderate Weight

Box Brief

Bring A Friend Day – Thursday January 21st

2016 BTB 30 day Nutrition Challenge – Starts Mon, Jan 25th!
$30 buy in – Sign Up Here
For more info email nutrition@btbfitness.com

Nutrition Info Sessions
Ponce location Saturday, January 16th at 11:30 am
Buckhead location Sunday, January 17th at 11 am

Wednesday, January 13th 2016

Congratulations Ricardo and Adrienne! Zander Zertuche born December 24th 2105

Congratulations Ricardo and Adrienne!
Zander Zertuche born December 24th 2015

4 Rounds for time:
400 m run

10 Back Squats
10 Back Rack Barbell lunges
10 Deadlifts
10 Barbell Rollouts

RX Weight – (135,95)

*Bar is taken from Ground, using the same
weight for each movement.

Comp Training

1) 20 Rep Benchmark
Bench Press

2) Row
5 x 300m, 1 minute rest

3) Pulls
100 Back Extensions not for time

Box Brief

Bring A Friend Day – Thursday January 21st

2016 BTB 30 day Nutrition Challenge – Starts Mon, Jan 25th!
$30 buy in – Sign Up Here
For more info email nutrition@btbfitness.com

Nutrition Info Sessions
Ponce location Saturday, January 16th at 11:30 am
Buckhead location Sunday, January 17th at 11 am

Tuesday, January 12th 2016

Poncey Member of the Month Debra

Poncey Member of the Month
Debra

How long have you been at BTB?
What inspired you to come through our doors for the first time?

I’ve been at BTB about four months now. I was getting a little tired of doing the same
workouts day in and day out.I found BTB on the internet, really not knowing
what I was getting in to! The free intro class got me hooked. 

If you could go on “America’s Got Talent”, what would you showcase?
I’m pretty sure they’d want to hear my treadmill singing! 

What does a day in the life of Debra look like outside of being a rockstar CrossFitter?
A day in the life….if I’m not at BTB, I would most likely be on an airplane. I have been a flight
attendant for over 18 years.
I love it! I’ve been able to go to some really great places
and have made some wonderful friends, it rarely feels like work.

Top 3 Favorite Foods. 3-2-1 Go?
Espresso, Chicago Pizza, and Sushi

Can you share with us your experience in the past few months?
My experience at BTB has been so wonderful. The environment is really encouraging and
supportive. The coaches are amazing!! I’ve learned so much in the past few months,
and I’m excited to continue to learn. I actually look forward to my workouts now!

What is you’re monthly goal you want to accomplish in the month of January?
My goal for January is to be able to do double unders.

Stu  uhhh....More Wall Balls!

Stu
uhhh….More Wall Balls!

EMOM for 14 min.

Odd: 5 Toes to Bar + 5 Wall Balls (20, 14)
Even: 5 Power Cleans (135, 95) + 5 Box Jumps (24, 20″)

Comp Training
Skills
EMOMx10:
Odd: Play with Muscle ups
Even: Play with light hang squat cleans

Box Brief

Bring A Friend Day – Thursday January 21st

2016 BTB 30 day Nutrition Challenge – Starts Mon, Jan 25th!
$30 buy in – Sign Up Here
For more info email nutrition@btbfitness.com

Nutrition Info Sessions
Ponce location Saturday, January 16th at 11:30 am
Buckhead location Sunday, January 17th at 11 am

Monday, January 11th

 

Buckhead Member of the Month   JACK

 Buckhead Member of the Month
JACK

How long have you been at BTB? What pushed you to come for the first time?
This is my 4th month. I had been feeling out of shape and on three different occasions friends mentioned that
I was looking skinny. That motivated me to find a better way to get exercise and CrossFit looked like it could be fun.

You are the BTB Member of the Month. Congratulations! What’s your touchdown dance look like?
A very awkward moonwalk.

Tell us a little about yourself. What’s a day in the life?
Pretty standard: get up, get a workout in and then head to the office or work from home.
Then dinner with my girlfriend and two dogs. Rinse, Repeat.

Top 3 Favorite Foods. 3-2-1 Go?
Tacos, pizza, bacon-not necessarily in that order.

Can you share with us your experience in the past few months?
It has been a lot of fun learning new movements and areas to improve.
What I like most is the intensity of the workouts are such that when I’m in the thick of it I’m not thinking or
worrying about any outside life “stuff”. That part of my brain is turned off and
I’m focused on getting through the workout and not barfing.

What is you’re monthly goal you want to accomplish in the month of January?
6am workouts 3x per week and to keep stretching.
I’ve missed a few do to holiday travel and want to consistently get back into the gym.

Caitlin

Caitlin

Deck of Cards
With a 30 minute running clock preform the following after drawing a card

Hearts = Sit-Ups
Diamonds = Push Press 95/65
Clubs = KBS 53/35
Spades = Push-Ups
Jokers = 200m Run for everyone

Comp Training

1) EMOM for 5 min
Front Squat + Push Jerk + Split Jerk – taken from a rack.

2) Gymnastic Benchmark
50 Strict Handstand Push ups for time

Box Brief

Bring A Friend Day – Thursday January 21st

2016 BTB 30 day Nutrition Challenge – Starts Mon, Jan 25th!
$30 buy in – Sign Up Here
For more info email nutrition@btbfitness.com

Nutrition Info Sessions
Ponce location Saturday, January 16th at 11:30 am
Buckhead location Sunday, January 17th at 11 am

Ladies Only (Betties) Starting February 1st, we will be adding a
Monday 9 am Betties class at Ponce.
Endurance will return after MLK weekend!

Sunday, January 10th 2016

IMG_1508

Matt

Kettlebell Conditioning/ Open Gym

Comp Training
Make up day or Recovery Day
Choose 1 to 2 upper and lower extremity mobilization drills from
Kelly Starrett’s  Mobility WOD and spend 5-10 min. on each.

Box Brief
Bring A Friend Day – Thursday January 21st

2016 BTB 30 day Nutrition Challenge – Starts Mon, Jan 25th!
$30 buy in – Sign Up Here

Nutrition Info Sessions
Ponce location Saturday, January 16th at 11:30 am
Buckhead location Sunday, January 17th at 11 am
*Carter & Amber Lewis from MODPaleo will be in attendance talking
nutrition and giving out samples of their awesome food.

Ladies Only (Betties) Starting February 1st, we will be adding a
Monday 9 am Betties class at Ponce.
Endurance will return after MLK weekend!

Saturday, January 9th 2016

IMG_2645

Thumbs Up from David!

7 Rounds For Time:
200m Run
15 Box Jumps (24, 20″)
15 Wall Balls (20, 14)

Comp Training
Recovery/Mobility Day!

Box Brief
Bring A Friend Day – Thursday January 21st

2016 BTB 30 day Nutrition Challenge – Starts Mon, Jan 25th!
$30 buy in – Sign Up Here

Nutrition Info Sessions

Ponce location Saturday, January 16th at 11:30 am
Buckhead location Sunday, January 17th at 11 am
*Carter & Amber Lewis from MODPaleo will be in attendance talking
nutrition and giving out samples of their awesome food.

Ladies Only (Betties) Starting February 1st, we will be adding a
Monday 9 am Betties class at Ponce.
Endurance will return after MLK weekend!

Friday – January 8th 2016

Sofia Scout Emery

Congratulations to Coach Mark and his beauty Jen on the birth of their daughter, Sofia Scout Emery!  Lovely Scout was born on 1/5/16 at 4:53PM and tips the scales at 7lbs, 5oz.  This chick was born to oly lift!  Congratulations to the Emery Family!!

4 RFT:
10 OHS (95,65)
20 Ab Mat Sit-ups
Cal Row (15 Guys, 10 Gals)

Comp WOD
3 RFT:
25 Ring Dips
50′ Back Rack Walking Lunge, 185/135
5 Rope Climbs, 15′

Box Brief
Bring A Friend Day
– Thursday January 21st

2016 BTB 30 day Nutrition Challenge – Starts Jan 24th!
Ponce location Saturday, January 16th at 11:30 am
Buckhead location Sunday, January 17th at 11 am

Endurance will return after MLK weekend!  Go get yer running shoes ready!

Ladies Only (Betties) will be adding another day during the week.  Starting February 1st, we will be adding a Monday 9 am Betties class at Ponce.

BTB GOAL BOARDS 

As many of you have noticed, the goal boards have been cleaned off and we’ve added something new for 2016!   Moving forward, we will be concentrating on having monthly fitness goals.

Our BTB philosophy for 2016: if you want something badly enough, you can do it for 30 days.  Think about something you really want to get after in this month of January… you could do it for 30 days, right?  A short term goal has a burning fire inside of it and a need for immediate action while an annual goal can be saved for a later time.

Our BTB annual goal for you is this:  to have 12 independent months of goal setting and accomplishment.  We are challenging you to achieve your short term goals, and then continue to raise the bar as we go through 2016.  We encourage you to focus on this process of constant goal setting and achievement. When we embrace the journey and truly enjoy every second of it, we will be arriving at our destination before we know it.

As we start to think about our new year goals, keep this in mind: Make every day count towards bettering ourselves and the people we care about. “Don’t be fooled by the calendar. There are only as many days in the year as you make use of.”

This week add your month of January goal that you’d like to accomplish.