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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
Oct192014

10/20/2014 Wendler Week 2 + A Snatchy Start to Your Week

A Very Special Announcement
Please join us in congratulating our gym owners, Nick and Linsday Gecsy, in welcoming their daughter Brooklyn Harlow to the world!  Brooklyn was born yesterday and isn't she a cutie! 

 

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 1: - Shoulder Press 
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
AMRAP in 10 minutes of:
30 Double Unders (3:1 singles)
15 Power Snatches 75/55
Notes: For double unders today, count all the successful AND attempted double unders before switching to singles! Practice!  Practice!  Practice! 

Announcements!
Yay to all our pull-up people who attended Tim O.'s pull-up clinic!  We can't wait to see your progress!!
 

CrossFit Endurance
We will be returning to one morning session and one evening session THIS WEEK!  Come out and kick your booty Endurance-style every Tuesday at 6AM and every Wednesday at 630 PM at Ponce.  

Mobility WOD Night
 
Danny Matta, one of Kelly Starrett's all stars, is coming to BTB Buck!  Danny is one of the coaches for the CrossFit Mobility Course and he will be coaching us in the ways of the supple leopard THIS Wednesday, Oct 22nd at 730 PM. 

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. 

Friday
Oct172014

10/19/2014 BRING A FRIEND DAY 

Deck of Cards - Back by Popular Demand!

With a 30 minute running clock, draw a card to perform the following movements:
Hearts = Sit-Ups
Diamonds = Box Jumps 20 
Clubs = Wall Balls 20/14
Spades = Push-Ups

Jokers = 200m Run for everyone.  When someone draws a joker, stop what you're doing and go!  You can come back and finish the card you were working on after your lovely run :-)

Reps equal the following:
Aces = 15
Face cards = 10
Number cards = that number

Once you have completed your reps, take another card! Continue doing this until the 30 minutes is up. Enjoy!

Thursday
Oct162014

10/17/2014 Wendler Week 1 + Little Tabata

Notes on Wendler Cycle 1
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. You'll need this number for the next 3 weeks' strength portion.

Wendler Week 1: Deadlift
Warmup Sets: 5x40%, 3x50%, 3x60%
Work Sets: 5x65%, 5x70%, 5+ x85% (plus set)
* All reps are to prepare for that "Plus Set," which is at least five, but up to as many reps as possible
Notes: If you don't have a 1RM Deadlift today will be your day to find it. You'll need this number to complete the strength series.

Then

Tabata (8 rounds of :20 work/:10 rest):
KB Swings 53/35
Air Squats
Ab-Mat Situps
1 Round = KBS, Squat, & Sit-Ups

Wednesday
Oct152014

10/16/2014 Happy Birthday Coach Tim!!!

Tim O., the Supple Silver Fox, is awakening the inner gymnast in all of us for his birthday WOD!

5 Rounds For Time:
15' Hand Stand Walk (15 HS-Kick-ups.  These can be free standing, on the wall, or alternating between the two)
30 Double Unders (3:1 singles)
5 Muscle Ups (5 ring dips + 5 C2B Pull-Ups)

Notes:  Please work with your trainer today to find an appropriate modification for where you are in your fitness journey.  If ring dips and C2B pull-ups aren't in your toolbox just yet, try doing dips on a box and banded C2B pull-ups.  For double unders today, count all the successful AND attempted double unders before switching to singles! Practice!

Announcements!
THIS SATURDAY.  BRING YO FRIENDS.
Here it is again!  Your chance to earn points and win cool stuff.  Bring your friend THIS Saturday for some wodtastic fun!  Be sure to let Nick know how many friends you're bringing!!

CrossFit Endurance

We will be returning to one morning session and one evening session a week!  Starting the week of 10/19, we will have evening Endurance every Tuesday at 6AM and every Wednesday at 630 PM.  Hooray!

What's that? You haven't signed up for a clinic yet?  I pity the fool...sign up for all of them here.
Pull-Up Clinic
Coach Tim O's Pull-Up Clinic is THIS Sunday, October 19th from 1pm to 3pm.  Sign up now!!

Mobility WOD Night 
Danny Matta, one of Kelly Starrett's all stars, is coming to BTB Buck!  Danny is one of the coaches for the CrossFit Mobility Course and he will be coaching us in the ways of the supple leopard on Wednesday, Oct 22nd at 730 PM. 

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.