Find
Try us out at no cost.

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
Jul302014

Core Gasmic Thursday

800m Run

-Then-

3 rounds of:
15 Overhead Squats 115/80
30 Abmat Sit-ups
45 Kettlebell Swings 53/35

-Then-

800m Run


Announcement!  No 7:30 PM classes tonight to make way for a trainer meeting!  Sorry kids!

Your BTB Social Calendar

Come one! Come all! Come to the final tournament for the Summer Mini-Series of the Atlanta Affiliate League! We have TWO groups of sexy competing at Crossfit Holly Springs - Cindy Lou's Army and BTB Ponce.  Check the schedule here.  Cindy Lou's Army starts at 9 AM sharp with BTB Ponce shortly behind at 930 AM.  See you there!

Hot Off the Presses!

BTB Fitness is keeping you looking fresh with this zesty batch of BTB tees! These gems are a limited hot ticket - $25 for the tees and $28 for the women's tank.  Take a gander below, then email nick@btbfitness.com to place your order!  They can run snug, so consider ordering a size larger than you normally would.

 


Tuesday
Jul292014

Good Ole Fashioned Cardio

4 rounds of:

1:00 ME Strict, then kipping HSPU (as many strict HSPUs as possible, then – without coming down – as many kipping as possible)
1:00 ME Sit Ups
1:00 ME Double-unders
1:00 ME Burpee Box Overs 24/20″
1:00 ME Slam Balls 25/15 (or go heavy!)
1:00 Rest

Score: Total Reps

Notes:   Check out burpee box overs here.  No need to open your hips fully on the top of the box on this one, but be safe and fluid in your movements.

Announcement!  No 7:30 PM Thursday classes this week to make way for a trainer meeting!  Sorry kids!

Hot Off the Presses!

BTB Fitness is keeping you looking fresh with this zesty batch of BTB tees! These gems are a limited hot ticket - $25 for the tees and $28 for the women's tank.  Take a gander below, then email nick@btbfitness.com to place your order!  They can run snug, so consider ordering a size larger than you normally would.

 


Monday
Jul282014

Squat Series + Good Core

Strength
1) HB Back Squat: 1X6@80%, 1X6@85%, based on your back squat 1 RM, rest 90 sec between sets
2) Front Squat: 1X5@70%, 1X5@75%, 1X5@80%, 1X5@85%, based on your front squat 1 RM, rest 90 sec between sets

Conditioning


10 minute AMRAP of:

20 KB Swings 53/35
20 KB Ground to Overhead (10 each arm) 53/35
20 Shoulder Touches**
20 KB 20″ Step-ups 53/35

**If you can Handstand Walk, complete a 50′ Handstand Walk instead.  50' is one length of the gym.

Shoulder Touches
- Demo Video
Modificaton - Shoulder Touches - High Plank Demo Video
Announcement!  No 730 PM Thursday classes this week to make way for a trainer meeting!  Sorry kids!

Hot Off the Presses!

BTB Fitness is keeping you looking fresh with this zesty batch of BTB tees! These gems are limited hot ticket - $25 for the tees and $28 for the women's tank.  Take a gander below, then email nick@btbfitness.com to place your order!

 


Sunday
Jul272014

Split Jerk + Manic Monday

Strength

15 minutes to establish a 1 rep max Rack Split Jerk

Conditioning

3 rounds for time of:

20 KB Goblet Squats 53/35
7 Muscle-ups (see notes for Mods)
10 Hang Power Cleans 160/110

Notes: Modification for MUs are MU progressions, C2B Pull-Ups, or banded C2B pull-ups 

Hot Off the Presses!

BTB Fitness is keeping you looking fresh with this zesty batch of BTB tees! These gems will be pre-sold at $25 for the tees and $28 for the women's tank.  Take a gander below, then email nick@btbfitness.com to place your order!