BTB Crossfit in Atlanta

5/24/2013: Strength + HSPU & MU

Erin — Fri, 24 May 2013 01:00:57 +0000

Buy In: Front Squat 3-3-3-3 Add 5-10 lbs to Monday's effort

Cash Out: For time:
20 HSPU
20 Muscle-ups
15 HSPU
15 MU
10 HSPU
10 MU
5 HSPU
5 MU

Mobility WOD: TMJd, Jaw Mechanics and Head Aches, part 2

The Fat Van Cometh! Bali will be visiting each gym with the hydrostatic body fat testing system. The cost is $25 and is payable via check or cash. Sign up sheets are posted in each gym.
Buckhead - Wednesday, June 5th, 4:30pm - 7:30pm
Ponce - Saturday, June 8th, 9am - 12pm
Chamblee - Tuesday, June 11th, 4:30pm - 7:00pm
Vinings - Friday, June 21st, 4:00 - 7:00pm

Memorial Day Reminder - All gym locations are closed in honor of Memorial Day. Trainers will post to comments if they will have the gyms open at certrain hours on Monday.

5/23/2013: Strength + Walking Lunge, Sit-ups

Erin — Thu, 23 May 2013 01:00:14 +0000

Buy In: Snatch 3-3-3-3 Add 5-10 lbs to previous effort.

Cash Out: 4 rounds for time of:
Walking lunge 50 meters
Sit-ups (Ab Mat), 50 reps

Mobility WOD: TMJd, Jaw Mechanics and Head Ache, part 1

Reminder - there is no CF Kids Class today, or next week, 5/27 & 5/30

5/22/2013: Weighted Push-ups & Strict Pull-ups

Erin — Wed, 22 May 2013 01:00:33 +0000

5 rounds of:
Weighted Push Ups using 25% of BW, max reps
Strict Pull-up, max reps
There is no rest between exercises, but 2 minutes rest between rounds.

Mobility WOD: Free Your Heel, Free Your Mind

5/21/2013: Strength + Thrusters & SDHP

Erin — Tue, 21 May 2013 01:00:19 +0000

Buy In: Rack Jerk 3-3-3-3 Add 5-10 lbs to previous effort

Cash Out: Complete as many rounds as you can in twelve minutes off:
Barbell Thruster 95/65 pounds, 15 reps
SDLHP 95/65 15 reps

Mobility WOD: The Hypermobile Among Us: The Spine Edition

Heads Up - there will be no CF Kids Class this Thursday, 5/23 or next week, 5/27 & 5/30

5/20/2013: Strength + Run, Power Cleans & Strict Pull-ups

Erin — Mon, 20 May 2013 01:00:08 +0000

Buy In: 3-3-3-3 Front Squat. Add 10-15 lbs to previous effort

Cash Out: Complete five rounds for time of:
Run 250 meters
Power clean 135/95 pounds, 12 reps
9 Strict Pull Ups

Mobility WOD: Ankle Position Fault Fix

5/19/2013: Simple but Deadly

Erin — Sun, 19 May 2013 01:00:27 +0000

Complete as many rounds as you can in twenty minutes of:
35 Squats
25 Push-ups

Mobility WOD: The QL is NOT a Bone

Don't forget, last class of the day at Ponce & Buck are open gym.

5/18/2013: Fight!

Erin — Sat, 18 May 2013 01:00:39 +0000

Fight Gone Bad
Three rounds of:
1 min max reps - Wall-balls, 20/15 pound ball, 10 ft target for max reps
1 min max reps - Sumo deadlift high-pull 75/55 pounds
1 min max reps - Box Jump 20" box 1 min max reps - Push-press 75/55 pounds
1 min max calories - Row
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises.

Mobility WOD: Tricep Smash

5/17/2013: Strength + Sprints

Erin — Fri, 17 May 2013 01:00:30 +0000

Buy In: 2-2-2-2-2 Rack Jerk- Split or Push. Add 5-10 lbs to Monday's load.

Cash Out:
10 full effort 50 meter sprints, resting 1 minute between each sprint. The minute starts when the last person crosses the line.

Mobility WOD: Pressing Mechanics and the Knee Push-up Disaster

Rope Climbing brings out all the latest fashions!

5/16/2013: Strength + Run, Pull-Ups & OHS

Erin — Thu, 16 May 2013 01:00:57 +0000

Buy In: 2-2-2-2-2 Front Squat. Add 10-15 lbs to previous effort.

Cash Out: 4 Rounds for time of:
Run 400 Meters
15 Pull Ups
15 OHS 95/65

Mobility WOD: Knee Pain? Full Power / Range of Motion, Part 3

5/15/2013: Wednesday Warrior

Erin — Wed, 15 May 2013 01:00:11 +0000

For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Mobility WOD: Knee Pain: Full Power / Range of Motion, Part 2

BTB Chamblee is taking over The Brookhaven Bolt 5K race! Friends and family are welcome to join in as well, the more the merrier! Register ahead of time to save a few bucks, or bring cash and register at the race start if you're a last minute person. As a sponsor of the race we will have a tent space at the post race party, so make plans to hang out afterward! Race details here.