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The Big Picture. Past/Present/Future

Nutrition, Performance & Community

Become a Part of BTB.

You can sign up for any of our memberships online. Every membership includes a BTB Dynamics course for no additional charge. If you are new to CrossFit, you must complete this course prior to starting our all levels classes. If you are an experienced CrossFitter or have already completed BTB Dynamics, you can start classes right away. Please check the BTB Dynamics Schedule before signing up to properly choose your start date.

Unsure? Sign up for our Dynamics On Ramp Course.
If you are unsure about our program and want to give it a try while learning all about it, you can sign up for one of our BTB Dynamics courses by itself with no further commitment. You'll see the schedule when you click on the sign up link. 

Wednesday
Nov262014

11/27/2014: Gym Closed - HAPPY TURKEY DAY!!! 


Happy Thanksgiving!!

Lindsay and I would like to take a moment to wish each of you and your loved ones a very happy, healthy, and blessed Thanksgiving. We are honored to call all of the BTB members our extended family. From the bottom of our hearts we thank you for choosing BTB as your home and for standing by us through the changes this year. We are also thankful for all of our talented and fantastic trainers that too make up the face of BTB. We look forward to seeing each of you at The Holiday Century Party on Saturday December 6th.


All our best,

The Gecsy Family

 

Turkey Day Gym Openings

*Please remember these are un-coached classes. You can do your own thing or join the group.  Please do not show up 10 minutes before the coaches time slot ends and expect to workout.  

Ponce 

8-9 AM - Coach Ryan

9:15-11 AM - Coach Nick - Has a Turkey Day Massacre WOD programmed

Buckhead

7-8 AM ish - Coach Tim

9-10:30 AM - Coach Ruben - Has a WOD programmed

Please keep an eye on the blog and Facebook for any gym openings.

Tuesday
Nov252014

11/26/2014 Wendler Cycle 2 + Turkey Day Prep

This is the last week of cycle 2. We will run through one more cycle before the holidays!

Wendler Cycle 2, Week 3:
Deadlift - (based on 90% of your 1RM) + 10lbs
Shoulder Press - (based on 90% of your 1RM) + 5 lbs
Warmup Sets: 5x40%, 5x50%, 5x60%
Work Sets: 5x75%, 3x85%, 1+ at 95% (plus set)

* Keep in mind all sets are in preparation for your max "Plus Set"

Conditioning
4 rounds of:
30 Double Unders (4:1 Singles)
20 Goblet Squats 53/35
ME Pull-Ups
Rest 1 min

Announcements!
BTB THANKSGIVING SCHEDULE:
Wednesday - 11/26: Morning, Betties, Noon4:30 & 5:30 pm classes only at Buckhead and Ponce
Thanksgiving Day - 11/27: Closed
Friday - 11/28: 
3-5 pm - Ponce Gym - Open for BTB Holiday Rowing Challenge (scroll down for more details. This is not an open gym time,  rowing only) 
 5 pm - Coach Brad - Day After Turkey Day Thowdown Wod - Adult beverages to follow
* Be sure to keep an eye on the blog for coaches that will be opening up the gym over the holiday.  This will be open gym/un-coached class time.
 
Mobility Night with Danny Matta 

Our next mobility night with Danny Matta will be Tuesday Dec 2nd at Ponce at 7:30 PM.  Please sign up ahead of time!!  Follow this link to sign up.  Once here click on “Specialty Clinics.”  This class is FREE!!  Please keep in mind that there will be NO 7:30PM class or 8:30 open gym on this day at Ponce.

BTB HOLIDAY ROWING CHALLENGE
We've got very exciting news for this holiday season - we are bringing back a BTB tradition of yore!  Beginning Friday, November 28th and extending through Wednesday, December 24th, we will be hosting a 50K and 100K Rowing Challenge for all interested members and trainers!  We did this a few years back to help fight off those holiday pounds and turn them into a holiday six pack :-)

Here's how it works:  
Come in and row before or after a workout or at open gym.  No need to sprint - this is at your own pace.  Think of it as monostructural activity or an active recovery workout.  The goal is to accumulate meters and work on good technique, not blow each row out of the water.  Feel free to get up, stretch, and walk around in between sets in order to give your muscles a break.  Record your meters for the day on the charts at Buck and Ponce so we can see how everyone is doing.  Your goal is to achieve a total of 50K or 100K by the time Christmas is here!

The rules:  
- If you have been a member for 1 year or less, we recommend the 50K row only.
- If you have been a member for 1 year or more, you may do the 50K or 100K.
- Challenge starts Friday, November 28th and goes until December 24th.
- Rowing comes secondary to our scheduled programming.  Don't throw aside all those other good constantly varied, functional movements.
- For those who have a 2x or 3x week membership, you may come and row any other time you are not doing the scheduled wod.  You will not have to sign into class.  Please clear it with the coach to make sure it's OK to row during their class. 

***You may row as long as it does not disrupt a wod or a trainer's instruction.  If rowing is in the workout that day, you won't be permitted to take a rower away from the class.  Instead you may count any meters accumulated from the wod towards your challenge.  We highly recommend open gym times or pulling a rower out into the driveway as options to get your meters done.
We will have some special prizes for the following folks:
First rower to  50K at each gym
First rower to 100K at each gym
Rower with the most meters in the allotted time frame.

This is a great opportunity not only to get in the holiday spirit, but also keep your physical activity high during these colder months!  Get to it!  Row row row!
Monday
Nov242014

11/25/2014 Partner Tuesday

Teams of 2
AMRAP in 20 minutes of:
20 Calorie Row
40 Burpees
30 Calorie Row
60 Kettlebell Swings 53/35
40 Calorie Row
80 Box Jumps 24/20
50 Calorie Row
100 WallBalls 20/14

Notes: Only one person works at a time. Split the work up evenly

Announcements!
BTB THANKSGIVING SCHEDULE:
Wednesday - 11/26: Morning, Betties, Noon4:30 & 5:30 pm classes only at Buckhead and Ponce
Thanksgiving Day - 11/27: Closed
Friday - 11/28: 
3-5 pm - Ponce Gym - Open for BTB Holiday Rowing Challenge (scroll down for more details. This is not an open gym time,  rowing only) 
 5 pm - Coach Brad - Day After Turkey Day Thowdown Wod - Adult beverages to follow
* Be sure to keep an eye on the blog for coaches that will be opening up the gym over the holiday.  This will be open gym/un-coached class time.
 
Mobility Night with Danny Matta 

Our next mobility night with Danny Matta will be Tuesday Dec 2nd at Ponce at 7:30 PM.  Please sign up ahead of time!!  Follow this link to sign up.  Once here click on “Specialty Clinics.”  This class is FREE!!  Please keep in mind that there will be NO 7:30PM class or 8:30 open gym on this day at Ponce.

BTB HOLIDAY ROWING CHALLENGE
We've got very exciting news for this holiday season - we are bringing back a BTB tradition of yore!  Beginning Friday, November 28th and extending through Wednesday, December 24th, we will be hosting a 50K and 100K Rowing Challenge for all interested members and trainers!  We did this a few years back to help fight off those holiday pounds and turn them into a holiday six pack :-)

Here's how it works:  
Come in and row before or after a workout or at open gym.  No need to sprint - this is at your own pace.  Think of it as monostructural activity or an active recovery workout.  The goal is to accumulate meters and work on good technique, not blow each row out of the water.  Feel free to get up, stretch, and walk around in between sets in order to give your muscles a break.  Record your meters for the day on the charts at Buck and Ponce so we can see how everyone is doing.  Your goal is to achieve a total of 50K or 100K by the time Christmas is here!

The rules:  
- If you have been a member for 1 year or less, we recommend the 50K row only.
- If you have been a member for 1 year or more, you may do the 50K or 100K.
- Challenge starts Friday, November 28th and goes until December 24th.
- Rowing comes secondary to our scheduled programming.  Don't throw aside all those other good constantly varied, functional movements.
- For those who have a 2x or 3x week membership, you may come and row any other time you are not doing the scheduled wod.  You will not have to sign into class.  Please clear it with the coach to make sure it's OK to row during their class. 

***You may row as long as it does not disrupt a wod or a trainer's instruction.  If rowing is in the workout that day, you won't be permitted to take a rower away from the class.  Instead you may count any meters accumulated from the wod towards your challenge.  We highly recommend open gym times or pulling a rower out into the driveway as options to get your meters done.
We will have some special prizes for the following folks:
First rower to  50K at each gym
First rower to 100K at each gym
Rower with the most meters in the allotted time frame.

This is a great opportunity not only to get in the holiday spirit, but also keep your physical activity high during these colder months!  Get to it!  Row row row!

 

Sunday
Nov232014

11/24/2014 Wendler Cycle 2 + Work

This is the last week of cycle 2. We will run through one more cycle before the holidays!

Wendler Cycle 2, Week 3: Back Squat - (based on 90% of your 1RM) + 10lbs

Warmup Sets: 5x40%, 5x50%, 5x60%
Work Sets: 5x75%, 3x85%, 1+ at 95% (plus set)
* Keep in mind all sets are in preparation for your max "Plus Set"

Conditioning
3 Rounds for Time of:
10 BB Step-Ups 20" Box (BB Front Rack Position – Alternate Legs – 10 total steps) 95/65
15 TTB
20 Push Press 95/65

Announcements! (lots of em)

BTB THANKSGIVING SCHEDULE:
Wednesday - 11/26Morning, Betties, Noon4:30 & 5:30 pm classes only at Buckhead and Ponce
Thanksgiving Day - 11/27: Closed
Friday - 11/28: 
3-5 pm - Ponce Gym - Open for BTB Holiday Rowing Challenge (scroll down for more details. This is not an open gym time, rowing only) 
 5 pm - Coach Brad - Day After Turkey Day Thowdown Wod - Adult beverages to follow
* Be sure to keep an eye on the blog for coaches that will be opening up the gym over the holiday.  This will be open gym/un-coached class time.
 
Mobility Night with Danny Matta

Our next mobility night with Danny Matta will be Tuesday Dec 2nd at Ponce at 7:30 PM.  Please sign up ahead of time!!  Follow this link to sign up.  Once here click on “Specialty Clinics.”  This class is FREE!!  Please keep in mind that there will be NO 7:30PM class or 8:30 open gym on this day at Ponce.

BTB HOLIDAY ROWING CHALLENGE
We've got very exciting news for this holiday season - we are bringing back a BTB tradition of yore!  Beginning Friday, November 28th and extending through Wednesday, December 24th, we will be hosting a 50K and 100K Rowing Challenge for all interested members and trainers!  We did this a few years back to help fight off those holiday pounds and turn them into a holiday six pack :-)

Here's how it works:  
Come in and row before or after a workout or at open gym.  No need to sprint - this is at your own pace.  Think of it as monostructural activity or an active recovery workout.  The goal is to accumulate meters and work on good technique, not blow each row out of the water.  Feel free to get up, stretch, and walk around in between sets in order to give your muscles a break.  Record your meters for the day on the charts at Buck and Ponce so we can see how everyone is doing.  Your goal is to achieve a total of 50K or 100K by the time Christmas is here!

The rules:  
- If you have been a member for 1 year or less, we recommend the 50K row only.
- If you have been a member for 1 year or more, you may do the 50K or 100K.
- Challenge starts Friday, November 28th and goes until December 24th.
- Rowing comes secondary to our scheduled programming.  Don't throw aside all those other good constantly varied, functional movements.
- For those who have a 2x or 3x week membership, you may come and row any other time you are not doing the scheduled wod.  You will not have to sign into class.  Please clear it with the coach to make sure it's OK to row during their class. 

***You may row as long as it does not disrupt a wod or a trainer's instruction.  If rowing is in the workout that day, you won't be permitted to take a rower away from the class.  Instead you may count any meters accumulated from the wod towards your challenge.  We highly recommend open gym times or pulling a rower out into the driveway as options to get your meters done.
We will have some special prizes for the following folks:
First rower to  50K at each gym
First rower to 100K at each gym
Rower with the most meters in the allotted time frame.

This is a great opportunity not only to get in the holiday spirit, but also keep your physical activity high during these colder months!  Get to it!  Row row row!