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. 

Tuesday
Apr152014

2/15/2014: Tabata Wednesday!

Tabata = 8 rounds, 20 seconds of work with 10 seconds of rest.

Cal. Row
Push-Ups
Sit-Ups
Cal. Row
Slam Balls 25/15
DB Push Press 45/25

*1 Minutes rest between movements

* Scored by total reps completed

 

PALEO MEALS FROM EVERBEST FOODS

If your looking for a new premade paleo meal Everbest is the way to go.  Local chef and CrossFitter Max Miller has been selling some great meals for a few months now.  5 dinners is only $55. If your interested in ordering meals this week follow the link below. Be sure to email Max with your name, order and which BTB location you want your food dropped off at by midnight tonight. 

 http://us6.campaign-archive1.com/?u=2f436e4056&id=a33e24cb63&e=2d3958694b

ATLANTA Activewear will be hosting a Quick and Easy Paleo Comfort Foods Cooking Demo with BTB Vining's owners Charles and Julie Mayfield on Wednesday April 16th from 7:15-8:15 pm. 

Come taste a few of the recipes from their new cook book Quick and Easy Paleo Comfort Foods.

Atlanta Activewear Paleo Cooking Demo


OLYMPIC LIFTING CLINCS

This is a 2 hour Olympic Lifting Training/Practice session led by our in-house Oly coaches, Robert and Ndiya. This class is for all levels and will be focusing on the snatch, clean & jerk, and their progressions. If you are new to BTB and CrossFit, learning these movements will be essential for your continued success. This is open to all current BTB members.
We only have 12 slots per clinic.  You’ll need to sign up ahead of time to reserve your spot. If you're unable to attend either of the below dates, don’t worry!  We have two more clinics in June we’re working on. 
Buckhead Gym - Sunday, April 27th from 1-3 PM

Ponce Gym - Saturday, May 17th from 1-3 PM


Sign Up Here
 - once here, click on Specialty Clinics on top bar.  The next page will pull up the current olympic clinics offered. Once here, choose which clinic you would like and follow the steps from there to register. 

Monday
Apr142014

4/15/2014: Back Squat + Conditioning

 

FOR THE NEXT FEW WEEKS WE WILL BE BACK SQUATTING 2 DAYS A WEEK.  MAKE SURE TO AT LEAST MAKE 1 OF THE 2 DAYS. EACH WEEK'S PERCENTAGES WILL BE BASED ON YOUR MOST CURRENT 1 REP MAX BACK SQUAT.

Strength

Back Squat:
1 set of 8@70%, 2 sets of 8@75%, 1 set of 5@80% ­of your 1RM. Quick up and down with no pause every set, rest 90 sec.

Notes: These percentages are based on your BS 1 rep max found on Monday 4/7/14.

Conditioning

7 Rounds of: 
100 Meter Sprint
7 GTO - 115/85
Resting 90 seconds between efforts. Score total time to complete. Use the running clock to keep up w/ your own 90 second rests. 

 

OLYMPIC LIFTING CLINCS

This is a 2 hour Olympic Lifting Training/Practice session led by our in-house Oly coaches, Robert and Ndiya. This class is for all levels and will be focusing on the snatch, clean & jerk, and their progressions. If you are new to BTB and CrossFit, learning these movements will be essential for your continued success. This is open to all current BTB members.
We only have 12 slots per clinic.  You’ll need to sign up ahead of time to reserve your spot. If you're unable to attend either of the below dates, don’t worry!  We have two more clinics in June we’re working on. 
Buckhead Gym - Sunday, April 27th from 1-3 PM

Ponce Gym - Saturday, May 17th from 1-3 PM


Sign Up Here
 - once here, click on Specialty Clinics on top bar.  The next page will pull up the current olympic clinics offered. Once here, choose which clinic you would like and follow the steps from there to register.  

ATLANTA Activewear will be hosting a Quick and Easy Paleo Comfort Foods Cooking Demo with BTB Vining's owners Charles and Julie Mayfield on Wednesday April 16th from 7:15-8:15 pm. 

Come taste a few of the recipes from their new cook book Quick and Easy Paleo Comfort Foods.

Atlanta Activewear Paleo Cooking Demo

Sunday
Apr132014

4/14/2014: Barbell Work + Conditioning

Barbell Work

1 Deadlift + 1 Clean (full Squat) + 1 Jerk
- EMOM for 12 Minutes - Heaviest possible

Notes: Heaviest possible weight performed with controlled, perfect form. No re-gripping. Hook Grip...HOOK GRIP!

Conditioning

For Time:
30 OHS 95/65#
30 Bar-Facing Burpees
20 OHS 115/80#
20 Bar-Facing Burpees
10 OHS 135/95#
10 Bar-Facing Burpees
15 Muscle-Ups

Notes: Notice the OHS weight increases after each set. If you will be scaling back the weight, you will still need to increase the weight each set. Please control the weight of the OHS.  Nobody should be dropping the weights from overhead for two reasons: 1.) Safety of others in class and 2.) Wear and tear on the equipment i.e. bumper plates and barbells. 
Notes: Muscle Up - Modifications - 2 to 1 Pull-Ups and Ring Dips; or 20 Chest to Bar Pull-Ups; or 1:1 Muscle Up Mod (jumping MU's, from the knees or banded MU)


SUNDAY CLASSES AT PONCE AND BUCKHEAD

Starting on Sunday May, 4th we will be changing up the Sunday classes. Many of you have asked to switch back to programmed classes on Sunday.  Here are the new hours on Sunday at Ponce and Buckhead:

Ponce

8 & 9 am - Kettlebell Conditioning 
10 am - 12 pm - Open Gym
12 pm - Yoga Mobility

Buckhead
9 & 10 am - Kettlebell Conditioning
11 am - Open Gym

 

OLYMPIC LIFTING CLINCS

This is a 2 hour Olympic Lifting Training/Practice session led by our in-house Oly coaches, Robert and Ndiya. This class is for all levels and will be focusing on the snatch, clean & jerk, and their progressions. If you are new to BTB and CrossFit, learning these movements will be essential for your continued success. This is open to all current BTB members.
We only have 12 slots per clinic.  You’ll need to sign up ahead of time to reserve your spot. If you're unable to attend either of the below dates, don’t worry!  We have two more clinics in June we’re working on. 
Buckhead Gym - Sunday, April 27th from 1-3 PM

Ponce Gym - Saturday, May 17th from 1-3 PM
Sign Up Here - once here, click on Specialty Clinics on top bar.  The next page will pull up the current olympic clinics offered. Once here, choose which clinic you would like and follow the steps from there to register. 
Saturday
Apr122014

4/13/2014: Skill Work + Make Up Day

Skill Work: After mobilizing spend the next 10-15 min working on a skill or movement you want to improve on in 2014. This time is meant to work on movements you want to get better at not to lift or chit chat!

-then-

Make Up Day - This means you can make up a lift or workout you missed this week.