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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. 

Sunday
Apr062014

4/7/2014: 1 Rep Max HB Back Squat

1) EMOM for 5 minutes:

2 Hang Squat Cleans @ 70% 1RM

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

2) 30 minutes to establish a 1RM HBBS. (you'll need this 1RM number for the upcoming weeks)

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps.        

The "Walkout" is optional and is meant for you to feel the Heavier weight on your back before you attempt your target weight. 
Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

 

"SWEAT FOR SARAH” 

Charles and I can’t thank you all enough for coming out and supporting Sarah’s event.  We raised a little over $2,600 for her scholarship fund. 

If your unable to attend the event but would like to donate to Sarah's scholarship fund please follow the link below.  You can pay using Paypal or any major credit card.  When completing the Paypal form, please be sure to fill in the "Instructions of Donation" section that your donation is for the "Sarah Jones Scholarship Fund"

A huge thank you goes out to SYNERGY FILMS for the very generous donation.  Each individual donation helped make the 1st annual Sweat for Sarah event a huge success.

Below are the list of all the winners from the raffle. I will reach out to each of you individually to schedule a time to redeem your prize/s. Thank you again for the outpouring support. 

BTB Gift Cards Etc
3 Month Unlimited Membership - Jack Welch
$100 BTB Gift Card - Sallie Balderach & Kristen Frenzel
$50 BTB Gift Card - John Giegerich, Brad Lambert, & Chris Harper
1on1 Personal Training Sessions w/ Charles Clarke - Tara Noer
1on1 Personal Training Sessiosn w/ Sean McHugh - Eric E.
1 Month Unlimted - Outside the Box (OTB) - John Giegerich & Kristan Jacobs

RESTAURANTS Etc.
Highland Tap - $50 - Doug Borse
Flip Burger Boutique - $30 - Kate McGowan
Home Grown - $50 - Tim O’Keefe
Noni’s - $30 - Kristen Frenzel
Cafe 640 - $25 - Lynn Castle
Sweet Auburn BBQ - $50 - Derrick Ross
Folk Art - $25 - Chloe Beasley
Barcelona - Dinner for 2 - Ray Zuschlag
PURE Taqueria - $25 - Kristan Jacobs
Fritti & Sotto Sotto - $25 - Kristan Jacobs & John Giegerich
San Francisco Coffee - $30 - Eddy Cabase & $20 - Wendy Lowden
Octane Coffee - $25 - Colleen Latek
ATHLETIC APPAREL
Atlanta Activewear - $25 - Eddie Cabase & Lisa Nickstorm
Lululemon Perimeter Mall - $60 Gordon Laro
New Balance Buckhead - $50 - Jeremy Wisham & Taylor Jarson
RoadRunner Sports - $150 - Trica Tyler
Highland Runners - Pair of Inov-8’s - Todd Cerda
CEP Compressions Socks - Rox Shershin

PROGENEX Protein Pack
 - Daniel Laterza 

MASSAGE Etc.
Athletic Edge Sports Massage - 1 hour Massage - Lisa Nickstorm, David Simpson, & Ray Zuschlag
Vieninnovations - Lindsay Gecsy

WINE Package
Stags Lep Wines (2 bottles) - John Copeland
Joel Gott Wines (4 bottles) - Brian Dalton

1 Week Paleo Meals

 

Saturday
Apr052014

4/6/2014: 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.

 

Friday
Apr042014

4/5/2014: "Sweat for Sarah"

 

Complete the following in 15 minutes

1500m Row

With the remaining time complete as many rounds & reps of the following complex at 
135/95
5 Power Cleans
5 Front Squat
5 Push Jerk

 

Join us as we honor her with the first BTB memorial benchmark WOD.

Saturday, April 5th
8 am to 12 pm
Ponce gym

First Heat will kick off at 8:15-8:30 ish.

The Buckhead & Vining gym's will be closed that morning so all trainers and members can attend this event. 

This event is open to everyone.  CrossFitter, non CrossFitter, family, friends and those that want to come hang out and support!

Entry includes raffle tickets for BTB gift certificates and other prizes.
$10 = 1 raffle ticket
$20 = 3 raffle tickets
$30 = 5 raffle tickets

Prizes will be on display the day of the event. Simply drop your ticket(s) into the drawing of your choice for your chance to win.

*BIG RAFFLE ITEM - 3 Month Unlimited Membership - $100 donation = 1 ticket

RAFFLE ITEMS - BTB Gift Cards, BTB OTB (bootcamp), 1on1 Personal Training Sessions, Progenex Protein Pack,Lululemon, A Pair of Inov-8 shoes, $150 GC to Roadrunner towards Reebok CrossFit Gear, Atlanta Acrtivewear, Veininnovations (Get Your Legs Done), Athletic Edge Sports Massage 1 hour massages, Local Restaurants and Coffee shops, 2 Great Wine packages, & 1 week of Paleo Meals from Everbest Foods

All proceeds from the event will benefit the Brookland-Cayce Education Foundation Sarah Jones Scholarship Fund. 

If your unable to attend the event but would like to donate to Sarah's scholarship fund please follow the link below.  You can pay using Paypal or any major credit card.  When completing the Paypal form, please be sure to fill in the "Instructions of Donation" section that your donation is for the "Sarah Jones Sholarship Fund"
Thursday
Apr032014

4/4/2014: Snatch + Conditioning

 

Barbell Work

1 Snatch
at 90% EMOM for 7:00 (starting at 0:00) 

Notes: These are full squat snatches. Lower the weight if need be but work on solid technique and form through each 1 rep. 

Conditioning

For time:
Run 800m
15 Ring Dips
15 KBS 70/53
Run 400m
20 Ring Dips
20 KBS 70/53
Run 200m
25 Ring Dips
25 KBS 70/53

 

  

Join us as we honor her with the first BTB memorial benchmark WOD.

Saturday, April 5th
8 am to 12 pm
Ponce gym

The Buckhead & Vining gym's will be closed that morning so all trainers and members can attend this event. 

This event is open to everyone.  CrossFitter, non CrossFitter, family, friends and those that want to come hang out and support!

Entry includes raffle tickets for BTB gift certificates and other prizes.
$10 = 1 raffle ticket
$20 = 3 raffle tickets
$30 = 5 raffle tickets

Prizes will be on display the day of the event. Simply drop your ticket(s) into the drawing of your choice for your chance to win.

All proceeds from the event will benefit the Brookland-Cayce Education Foundation Sarah Jones Scholarship Fund. 

If your unable to attend the event on Saturday but would like to donate to Sarah's scholarship fund please follow the link below.  You can pay using Paypal or any major credit card.  When completing the Paypal form, please be sure to fill in the "Instructions of Donation" section that your donation is for the "Sarah Jones Sholarship Fund"
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