Workout of the Day

Monday – June 8th 2015

Thanks to everyone that came out on Friday for the first Guys Night.  Also a huge THANK YOU to Arches Brewing for suppling the awesome brew. Buckhead your next! 

Strength: 6 sets of:
3 Thrusters building to a 3 Rep max

5 rounds time of:
5 Strict Handstand Push-Ups (Rx+ to Deficit)
10 Toes to Bar
20 Unbroken Double-Unders
(if you trip the rope, restart the count)

Friday – June 5th 2015

Coach Anthony – The BTB Family can’t thank you enough for all that you have done over the last three years. You have been a great asset to our coaching staff and our community.  We wish you and Colleen all the best as you move back home to Jersey. Best of luck with this exciting new chapter together.

GUYS NIGHT OUT – TONIGHT –  7:30 pm at Ponce – please RSVP to, so we can get a head count

Strength: 4 sets of:
6 Shoulder Press @ 80% 1RM

6 Weighted Pull-Up (AHAP)
Rest 90 seconds

3 rounds for time of:
20 Shoulder to Overhead (95/65 )
Row 500 Meters

Thursday – June 4th 2015

Summer Re-Boot Camp kicked off this week with Coach Nikki.  We still have a few spots open.   If your interested let Nick know ASAP! $75 for members and $105 for non members.

GUYS NIGHT OUT – 7:30 pm at Ponce – click here for details!

Strength: – 4 sets of:

8 Bulgarian Split Squat each leg (AHAP)

Max Reps Ring Push-Ups
Rest 60 seconds

Videos: Bulgarian Split Squat

4 sets for max reps of:
45 seconds of DB Burpees (35/25 lbs.)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Anchored Sit-Ups
15 seconds of Rest

Videos: DB BurpeesAnchored Sit-Ups


Wednesday – June 3rd 2015

GENTLEMAN: Don’t Forget Friday is GUYS NIGHT OUT – 7:30 pm at Ponce – click here for details!

Strength: 6 sets of:
Barski Cleans
Rest 1 min.
(work up to a heavy set)

Video: Barski Cleans – basically 3 mid thigh hang squat cleans unbroken with good form.

For time:
12 Deadlifts (275/185 lbs.)
40 Wall Ball Shots (20/14)
9 Deadlifts
30 Wall Ball Shots
6 Deadlifts
20 Wall Ball Shots
3 Deadlifts
10 Wall Ball Shots

Monday – June 1st 2015

Awesome Job This Weekend Team Dagobah at the Saturday Night Flights Comp at CFNA!

Strength: 4 sets of:

5 Back Squats @ 85%

12 Powell raise s each arm (25/15)

Rest 90 seconds

Video – Power Raises 

4 Rounds for Time of:

30 Wall Ball Shots (20/12 lbs.)

20 Toes to Bar

Modify TTB w/knees to elbow, V-ups, sit-ups

(KTE being the most advanced and sit-ups being the least)

Sunday – May 31st 2015

KettleBell Conditioning

9am – Ponce                                                                                                                                                                                                                                             10am – Buckhead

Open Gym

10am – 12pm – Ponce                                                                                                                                                                                                                                 11am – 12 pm – Buckhead


12 pm – Ponce

Saturday – May 30th 2015

Five rounds of:
155/110 pound Deadlift, 12 reps
155/110 pound Hang power clean, 9 reps
155/110 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

Friday – May 29th 2015

Summer Re-Boot Camp

Looking to add a little bit of extra cardio to you’re training. Check out the details on our one month Re-Boot Camp with coach Nikki. This class is $75 for members and $105 for non-members. We will meet at 6:30 on Mon and Wed for 4 weeks at the Buckhead gym.


For time:
Run 800 Meters
Run 400 Meters Backwards
Run 800 Meters
Run 400 Meters Backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah.