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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
Aug272014

08/28/2014  DU-KBS

For Time:

50-40-30-20-10
Double Unders (3:1 singles count DU attempts)
Russian KBS - 53/35

Announcements!!
Yoga and Endurance:  Starting Sept 1st, all Yoga and Endurance classes will be free to all current/active monthly or pre-paid members.  Hooray!  Access pass users will still have to use their passes to attend. 

Oly Weightlifting Clinic: Don't forget to sign up in advance!  Join us September 6th and 7th at the Buckhead gym with Jared Fleming and Travis Cooper!  The price for the camp will be $225 and sessions with be from 10am to 5pm on both days.  Email nick@btbfitness.com to sign up!

Tees: BTB Swag Case coming soon!  We're making it possible to purchase t-shirts and other BTB swag on the spot. More info to come by the end of this week.

Tuesday
Aug262014

08/27/2014 EMOM + Conditioning

EMOM for 8 minutes
2 Hang Cleans + 1 Split Jerk
Go heavy but don't jeopardize sloppy form for heavy weight!

Conditioning
In 15 mins complete the following
1000m Row

With the remaining time AMRAP of:
5 Hand-Release Push-Ups
10 Box Jumps 24/20
15 Sit-Ups

Notes: Everybody rows today!  No running as a substitute

 

Announcements!!
Yoga and Endurance:  Starting Sept 1st, all Yoga and Endurance classes will be free to all current/active monthly or pre-paid members.  Hooray!  Access pass users will still have to use their passes to attend. 

Oly Weightlifting Clinic: Don't forget to sign up in advance!  Join us September 6th and 7th at the Buckhead gym with Jared Fleming and Travis Cooper!  The price for the camp will be $225 and sessions with be from 10am to 5pm on both days.  Email nick@btbfitness.com to sign up!

Tees: BTB Swag Case coming soon!  We're making it possible to purchase t-shirts and other BTB swag on the spot. More info to come by the end of this week. 

Congratulations to Buckhead Badass Yi who crushed her Louisville Ironman in 16:29:30!! Give this girl a high five when you see her next.  Cheers!


 

Monday
Aug252014

Squat Series + 20s

Strength
1) Back Squat: 1X5@80%, 1X2@85%, 1X3@90%, 1X1@100% - (or as close as you can get) - Rest 3 min between sets
2) Front Squat: 1X5@65%, 1X5@75%,

Conditioning
For time:
20 Pull-ups
20 Push Press 95/65
20 Split Jumps
20 C2B Pull-ups
20 Push Press 95/65
20 Split Jumps

Notes: Goal #1 for today - work on getting your chest to the bar, using bands if necessary.  Goal #2 for today - if you typically use bands, use a smaller one than you normally would.  You can have "ole reliable" standing by, but try to get at least half the reps with a smaller band.

 

Announcements!!
Yoga and Endurance:  Starting Sept 1st, all Yoga and Endurance classes will be free to all current/active monthly or pre-paid members.  Hooray!  Access pass users will still have to use their passes to attend. 

Oly Weightlifting Clinic: Don't forget to sign up in advance!  Join us September 6th and 7th at the Buckhead gym with Jared Fleming and Travis Cooper!  The price for the camp will be $225 and sessions with be from 10am to 5pm on both days.  Email nick@btbfitness.com to sign up!

Tees: BTB Swag Case coming soon!  We're making it possible to purchase t-shirts and other BTB swag on the spot. More info to come by the end of this week. 

Sunday
Aug242014

08/25/2014 Cement Mixer 

7 rounds

on the 3:00 minute mark - 
400m Run
12 Toes to Bar

Notes:   Your goal is to finish each round under 3 minutes and rest the remaining time until the start of the next round.  If you're unable to finish all the work within the 3 minutes, modify the Toes to Bar or lower the reps. If you lower the reps you'll make up the difference after the workout is finished.  For example, if you scale down to 10 reps per round, you'll owe 14 reps after you finish the workout.  For today, the Toes to Bar Modifications will be Knees to Chest/Arm Pits or V-Ups.