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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. 

Monday
Sep292014

09/30/2014 Death by Power Clean

20 Minute Running Clock
On the 1st Minute - 1 Power Clean 135/95 
On the 2nd Minute - 2 Power Cleans 
On the 3rd Minute - 3 Power Cleans 
Notes:  Continue as many consecutive sets for as long as possible. If unable to complete a set, start over with 1 rep until total time is called.

-Then-  
Trainers Choice for a Midline/Core exercise

Announcements!
BTB Vision Series Fall Nutrition Challenge Free info session:
Tonight 6:30P at Ponce!! Discounted pricing to be offered at session.  If you cannot make the session and still would like to participate please email vwod75@gmail.com.  The Vision Fuel Program is a 6 week personalized nutritional program designed to create your optimal diet for look, feel and athletic performance.

  • Daily online personalized nutritional education,guidance and tracking.

  • Personal consultation to keep you focused, motivated and excited about achieving optimal results.

  • Before and after pictures,measurements and body fat testing

  • Pull-Up Clinic
    Working on those pull-ups?  Let rockstar Coach Tim O. show you some tips and tricks on Sunday, October 19th from 1pm to 3pm.  The best part?  It's FREE.  Limited space available!  Sign up here.  

    BTB Bring-A-Friend Referral Contest!   
    Everyone likes a little friendly competition.  Here's what we got - refer your friend, mom, dad, brother, sister, car mechanic, hair stylist to BTB and earn some points.  If they become a member upon your referral, you'll earn some more points.  At the end of the month, Nick will tally the points and give out some sick prizes to the athletes from BTB Ponce and BTB Buck with the highest totals.  

    How the referral contest works - 
    You'll earn one point for referring or bringing to the open house your friend, mom, dad, brother, sister, car mechanic, hair stylist.  You'll earn two points if they join BTB!  Be sure to contact Nick beforehand so he can keep the points accurate.
    The month of October’s referral prize is a pair of Reebok CrossFit Nano 4.0 shoes (your choice of color)!!  In addition, if your referred buddy becomes a member, they’ll receive $50 off their first month's membership.  But wait!  There's more!  For each month they remain a BTB member, you'll receive $10 off your monthly membership fees.  Keep your eyes peeled to the blog.  Nick will be scheduling two or three bring-a-friend days during October.  Remember, a pair of these could be yours...

    Sunday
    Sep282014

    09/29/2014 Manic Monday

    For Time: 
    30 Pull-Ups or Rx+ Chest-to-Bar Pull-Ups 
    400m Run 
    15 Overhead Squats 135/95 
    800m Run 
    15 Overhead Squats 135/95 
    400m Run 
    30 Pull-Ups or Rx+ Chest-to-Bar Pull-Ups

    Notes: If you've been using that same color band for awhile, let's try a new color. Also don't forget to sign up for the Pull-Up Clinic!

    Announcements! 

    Pull-Up Clinic
    Working on those pull-ups?  Let rockstar Coach Tim O. show you some tips and tricks on Sunday, October 19th from 1pm to 3pm.  The best part?  It's FREE.  Limited space available!  Sign up here.  

    BTB Bring-A-Friend Referral Contest!   
    Everyone likes a little friendly competition.  Here's what we got - refer your friend, mom, dad, brother, sister, car mechanic, hair stylist to BTB and earn some points.  If they become a member upon your referral, you'll earn some more points.  At the end of the month, Nick will tally the points and give out some sick prizes to the athletes from BTB Ponce and BTB Buck with the highest totals.  

    How the referral contest works - 
    You'll earn one point for referring or bringing to the open house your friend, mom, dad, brother, sister, car mechanic, hair stylist.  You'll earn two points if they join BTB!  Be sure to contact Nick beforehand so he can keep the points accurate.
    The month of October’s referral prize is a pair of Reebok CrossFit Nano 4.0 shoes (your choice of color)!!  In addition, if your referred buddy becomes a member, they’ll receive $50 off their first month's membership.  But wait!  There's more!  For each month they remain a BTB member, you'll receive $10 off your monthly membership fees.  Keep your eyes peeled to the blog.  Nick will be scheduling two or three bring-a-friend days during October.  Remember, a pair of these could be yours...

    Friday
    Sep262014

    09/27/2014 Happy Birthday Alan!

     

     

    We would like to take this opportunity to celebrate the 50th birthday of Alan, one of the original BTB members! Because Alan has sweat with BTB since the beginning, it is only fitting we celebrate this man's doggone 50th! We will be honoring him with a special birthday wod, so come to the 10:30 Ponce class and give this man some birthday cheer.

    Buy In:
    800m Run

    5 Rounds
    5 Deadlifts 155/110
    3 Hang Power Cleans 155/110
    30 Sit-Ups

    Cash Out: 800m Run

    Thursday
    Sep252014

    09/26/2014 Don't Drop the Hot Potato!

    Get ready for the weekend!  This one is from CrossFit Football. Enjoy!

    Ten rounds tor Time using as heavy a DB or KB as possible.
    One round consists of the following:
    One Arm Power Clean Right
    One Arm Front Squat Right
    One Arm Push Press Right
    One Arm Front Squat Right
    One Arm Push Press Right
    ...then switch hands...
    One Arm Power Clean Left
    One Arm Front Squat Left
    One Arm Push Press Left
    One Arm Front Squat Left
    One Arm Push Press Left
    ...from the top!  no rest!

    This is ten rounds straight through!  Do not drop the weight!  Do not set it down!  If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty at the very end. If you choose a light weight, you won't get much out of this.  If you choose too heavy, those burpees will tally quickly.  Choose wisely!

    Announcements!
    Body Fat Testing @ Ponce:  The truck will be at Ponce on Sunday Oct. 5th from 9A-12P. Sign up sheet is at the gym ($25.) 
    BTB Vision Series Fall Nutritional Challenge:
       Spring Nutrition Challenge Success Story:
       BTB member: Sallie Balderach 
       
    Starting body fat- 38.3%
       Final body fat- 31.9% 
       6.4% bodyfat reduction and 19.45 pounds of bodyfat lost!! Great work Sallie!!! 

     

    DISCOUNTED PRICING TO BE OFFERED AT INFO SESSION at Ponce Tuesday, Sept. 30 at 6:30PM.  Attend to learn about  the 6 week personalized nutritional program designed to create your optimal diet for look, feel and athletic performance. Program starts  10/6. 
    Pull-Up Clinic
    Working on those pull-ups?  Let rockstar Coach Tim O. show you some tips and tricks on Sunday, October 19th from 1pm to 3pm.  The best part?  It's FREE.  Limited space available!  Sign up here.  

    BTB Bring-A-Friend Referral Contest!   
    Everyone likes a little friendly competition.  Here's what we got - refer your friend, mom, dad, brother, sister, car mechanic, hair stylist to BTB and earn some points.  If they become a member upon your referral, you'll earn some more points.  At the end of the month, Nick will tally the points and give out some sick prizes to the athletes from BTB Ponce and BTB Buck with the highest totals.  

    How the referral contest works -
    You'll earn one point for referring or bringing to the open house your friend, mom, dad, brother, sister, car mechanic, hair stylist.  You'll earn two points if they join BTB!  Be sure to contact Nick beforehand so he can keep the points accurate.
    The month of October’s referral prize is a pair of Reebok CrossFit Nano 4.0 shoes (your choice of color)!!  In addition, if your referred buddy becomes a member, they’ll receive $50 off their first month's membership.  But wait!  There's more!  For each month they remain a BTB member, you'll receive $10 off your monthly membership fees.  Keep your eyes peeled to the blog.  Nick will be scheduling two or three bring-a-friend days during October.  Remember, a pair of these could be yours...