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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. 

Thursday
Feb262015

02/27/2015 WOD + Friday Night Lights

**We will be hosting CrossFit Open 15.1 tonight at 6:30 PM at Ponce!!  Come one! Come all!  If you're not looking to do the team aspect of Friday Night Lights, you can still come and do 15.1 individually at that time!  It helps to have lots of people cheering for you, trust me :-)  Remember, you have from Thursday at 8PM (when they announce the workouts) until Sunday at 8PM to do the wod and have your scores loaded into the CrossFit Open site

Schedule mix-up:  We WILL be having 6:30PM classes at Buck today.  Sorry about that miscommunication!**


30 Day Bottom of a Squat Hold Challenge - Day 26 - Rest Day

Rack Split Jerks - 1-1-1-1-1-1-1 (weight is based on 1 RM C&J)
After warming up, start your first set of 1 at 65% and increase the weight throughout the 7 sets if you like.  Do not exceed 85% of your 1 RM.

Notes: Split Jerks are taken from the Rack. Focus on having fast hips, fast feet and pushing yourself under the bar as quickly as possible.

Conditioning
12 minute AMRAP of:
35 Double Unders (3:1 singles)
15 Knees to Elbow
7 Power Snatch 135/95

Wednesday
Feb252015

02/26/2015 Partner WOD!

**First classes for both Ponce and Buck will be at noon.  We will follow the regular schedule thereafter **

30 Day Bottom of a Squat Hold Challenge - Day 25 - 3 min and 30 sec

In Teams of 2 complete the following
10 Rounds for Time 
250m row or 200m Sprint
10 GTO w/ Bumper Plate 45/35
5 Ring Dips

Notes: One person completes 1 full round while the other rests.

-then-

The After WOD:
Partner Style
Using the same partner as the WOD, you'll complete the following
50 - Med-Ball Sit-Up Passes (see notes)
30 Sec unbroken - Partner Hollow Rock
1 min unbroken - Partner Plank Hold
30 sec unbroken - Partner Arch Rock
50 - Med-Ball Sit-Up Passes

Notes: For med-ball partner sit-ups, sit directly in front of each other. Partner 1 does a sit-up with the ball hitting the ground above their head on the descent.  Partner 1 then passes the ball to Partner 2 on the ascent. Repeat until you hit 50 total reps.

Announcements
The CrossFit Open

TODAY IS THE LAST DAY TO REGISTER FOR THE OPEN! Head over to games.crossfit.com and register!

Friday Night Lights for the Open
Announcement for 15.1 will be tonight at 8PM (ish).  We will be jamming out 15.1 TOMORROW at Ponce at 630PM.  There will be NO regular 630 PM classes at either Ponce or Buck because we want everyone at FRIDAY NIGHT LIGHTS!  May the WODS be ever in your favor! 

Tuesday
Feb242015

02/25/2015 Wendler + Conditioning (Evening Classes Cancelled)

**Sorry folks - evening classes are cancelled**

30 Day Bottom of a Squat Hold Challenge - Day 24 - 3 min and 30 sec

Wendler Cycle 2, Week 3: Front Squat - (based on 90% of your 1RM) +10lbs
Warmup Sets: 5x40%, 3x50%, 3x60%
Work Sets: 5x75%, 3x85%, 1+ at 95% (plus set)
* Keep in mind all sets are in preparation for your max "Plus Set"

Conditioning
AMRAP in 10 minutes of:
10 Dumbbell Snatches (alternating arms)
20 Double Unders (3:1 singles) - Practice DU attempts!!!!

Notes: DB Snatch demo video: http://youtu.be/GhIJ5zORQ6I

Announcements
The CrossFit Open

HEAR YE! HEAR YE!  We have over SIXTY folks signed up for the CrossFit Open.  Don't be the only one left out!  Registration ends on THURSDAY! Head over to games.crossfit.com and register!

Friday Night Lights for the Open
Announcement for 15.1 will be Thursday at 8PM (ish).  We will be jamming out 15.1 THIS FRIDAY at Ponce at 630PM.  There will be NO regular 630 PM classes at either Ponce or Buck because we want everyone at FRIDAY NIGHT LIGHTS!  May the WODS be ever in your favor! 

Monday
Feb232015

02/24/2015 Tabata Tuesday

**Due to the nasty weather forecast, there will be NO endurance this morning at 6AM.**

30 Day Bottom of a Squat Hold Challenge - Day 23 - 3 minutes

"Tabata This"
Tabata Row (cal.)
1 min Rest
Tabata Squat
1 min Rest
Tabata Pull-Ups
1 min Rest
Tabata Push-Ups
1min Rest
Tabata Sit-Ups

Notes: Tabata = 8 rounds, 20 sec of work followed by 10 sec rest. Your score = lowest number of reps performed in each movement.

Announcements
The CrossFit Open

HEAR YE! HEAR YE!  We have over SIXTY folks signed up for the CrossFit Open.  Don't be the only one left out!  Registration ends on THURSDAY! Head over to games.crossfit.com and register!

Mobility Night
Don’t forget tonight is Mobility Night at Ponce with Danny Matta at 730 PM.  He will focus on knee and ankle mobility.  Put that work in for your squats and pistols!  There will be NO regular 730 PM class at Ponce.

Friday Night Lights for the Open
Announcement for 15.1 will be Thursday at 8PM (ish).  We will be jamming out 15.1 THIS FRIDAY at Ponce at 630PM.  There will be NO regular 630 PM classes at either Ponce or Buck because we want everyone at FRIDAY NIGHT LIGHTS!  May the WODS be ever in your favor!