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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. 

Thursday
Oct232014

10/24/2014 Whoop A$$

For Time:
10-8-6-4-2
Clean and Jerk (135/95)

After each set, complete 2 rounds:
5 Pull-Ups
10 Pushups
15 Air Squats

Announcements!
Don't forget about our rowing clinic with Coach Taylor on Sunday, October 26th at BTB Buck from 10-noon.  Sign up here! 

Hey! What are you doing tonight??  You should come to Hand in Hand at 8PM in the Highlands to celebrate BTB's own Carey Mc. who is moving to Chicago and starting a new life with her main squeeze, Ron.  Come out and say cheers to Carey (and buy the lucky groom-to-be a shot).  Here is the Facebook invite for more details!

Wednesday
Oct222014

10/23/2014 Wendler Week 2 + Midline

Notes on Wendler Cycle 2 
To find your “Working” 1RM take your most current 1RM and multiply it by .9.  This will equal your “Working” 1RM.  All percentages below are based on your “Working” 1RM.

Wendler Week 2: - Deadlifts
Warmup Sets: 5x40%, 5x50%, 3x60% 
Work Sets: 3x70%, 3x80%, 3+ x90% (plus set) 
* The "Plus Set" is at least three, but up to as many reps as possible

Then

Midline Work
Hollow Rock - 1 min accumulative
15 Knees to Elbow
25 Wall Ball Sit-Ups 20/14
30 Lunge Steps 45/25 Dumbbell in Right hand
Plank - 2 min accumulative
30 Lunge Steps w/ 45/25 Dumbbell in Left hand
25 Wall Ball Sit-Ups 20/14
15 Knees to Elbow
Arch Rock - 1 min accumulative
If you've never done a hollow or arch rock, check this.

Announcements!
A big shout out to all those BTB Beefcakes who participated in the Mobility Class at BTB Buck last night!  Danny Matta will be back in November at BTB Ponce to help us learn more ways of the supple leopard.  Get on this, people!  Mobility matters!

Don't forget about our rowing clinic with Coach Taylor on Sunday, October 26th at BTB Buck from 10-noon.  Sign up here! 

Tuesday
Oct212014

10/22/2014 BRING A FRIEND DAY

In teams of 2 complete the following for time:
4 rounds
400 Meter Run
30 Box Jumps 24/20
20 Push Presses 115/80

Notes: Partners run together on each 400m run! Only one person working at a time otherwise... be sure to split the reps equally!

Announcements!
Mobility WOD Night TONIGHT at BTB Buck
Learn the ways of the supple leopard with Danny Matta TONIGHT at BTB Buck at 7:30PM!!  Sign up here!
Rowing Clinic
Hate rowing?  Want to hate rowing less?  Join Coach Taylor in the Jedi artform of rowing on Sunday, October 26th at BTB Buck from 10-noon.  Sign up here!
 
Paleo Meals - Delivery on MondayOct. 27th
Roasted Spaghetti Squash
Spicy Meatballs
Marinara Sauce

Lemon and Herb Salmon
Creamy Cauliflower Puree
Tangy Braised Red Cabbage

Grilled Jerk Chicken Breast (Spicy)
Roasted Zucchini
Fire Roasted Parsnips

Honey Dijon Pork Chop
Balsamic Glazed Carrots
Grilled Asparagus w/ Lemon

”Buffalo” Chicken Drumsticks
Roasted Honey Sweet Potatoes
Spicy Roasted Eggplant

Sweets

Paleo Double Fudge Brownies - 2.00 Each
Snacks

Paleo Apple and Roasted Red Pepper Chicken Salad - 7.00/Each (10oz)
Pricing

Each Meal (12.00/each)
Full Week (55.00)
Just Veg (5.00/each)
Just Protein (7.50/each)

Email all orders to 
maxmiller.760@gmail.com.  Orders due by Wednesday, Oct. 22nd. An invoice will be sent to you via email after your order is placed.Payment is due prior to pick-up date.  After your payment is received, your order will be available for pick-up at your CrossFit affiliate on your assigned day and time.

 

 
Monday
Oct202014

Wendler Week 2 + Hustle

Notes on Wendler Cycle 2 
To find your “Working” 1RM take your most current 1RM and multiply it by .9.  This will equal your “Working” 1RM.  All percentages below are based on your “Working” 1RM.

Wendler Week 2: - Back Squats
Warmup Sets: 5x40%, 5x50%, 3x60% 
Work Sets: 3x70%, 3x80%, 3+ x90% (plus set) 
* The "Plus Set" is at least three, but up to as many reps as possible 

Conditioning 
5 Rounds for Time of
12 Kettlebell Swings 70/53
12 Toes to Bar 

Lookie lookie who got their muscle-up!  Well done James B. AKA "Rookie" AKA "The Pun-isher"!