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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
Apr272015

04/28/2015 Shoulder Press + AMRAP

1) 5 sets of:
3 Shoulder Press @ weight used from 4/13/15 + 10 Ibs
-Rest 2 min b/w-

2) 10 min. AMRAP
10 Plyo Push-Ups (using 45 Ibs plates)
30 Double-Unders WOD

Mods: Plyo PU = standard PU
DU = 3:1 singles

Announcements!
BTB Endurance Programming: Week of April 26

Tuesday 6:00 AM @ Ponce: 8 x 300m repeats, rest 3:00 between efforts
Thursday 6:30 PM @ Ponce: 3 x 1 Mile Repeats, rest 3:00 between efforts, hold within 10 seconds

Sunday
Apr262015

04/27/2015 Post Weekend Work

1) 3 sets of:
5 Deadlift @ weight used from 4/17/15 +10 Ibs
15 Russian Kettlebell Swings (choose a heavy weight with which you can still maintain an explosive swing)
Rest 1 min. b/w rounds

2) 3 sets for time of:
500 Meter Row
5 Thrusters (135/95)
10 Burpees

Announcements!
BTB Endurance Programming: Week of April 26

Tuesday 6:00 AM @ Ponce: 8 x 300m repeats, rest 3:00 between efforts
Thursday 6:30 PM @ Ponce: 3 x 1 Mile Repeats, rest 3:00 between efforts, hold within 10 seconds

Friday
Apr242015

04/25/2015 Hero WOD - "Luke"

**Yoga at BTB Buck is cancelled for Saturday**

"Luke"
For time:

Run, 400 m
15 Clean & Jerks, (155/110)
Run, 400 m
30 Toes-to-bars
Run, 400 m
45 Wall Balls, (20/14)
Run, 400 m
45 Kettlebell Swings, (53/35)
Run, 400 m
30 Ring Dips
Run, 400 m
15 Weighted Lunges,(155/110)
Run, 400 m

This workout can be scaled as a partner WOD, but bother partners complete each run together. Those who choose to perform at RX will have a 35min time cap.

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

Thursday
Apr232015

04/24/2015 Back Squats + Partner WOD

1) 5 sets of:
3 Back Squat @ Body weight + 15Ibs
-Rest 3 min btw sets-

2) In teams of two, partners alternate to complete 4 sets each of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″) w/out full stance at top
(One partner rests until the other partner completes the entire set)

Announcements!
BTB's Fresh Website

Hi! Can you do Señor Nick a favor, por favor?  We are looking to YOU to give YOUR positive vibes about the BTB Community!  Annnnnnd your vibes will be displayed publicly on the brand spankin new BTB Website!! If you've got a couple of minutes to spare, please click here and write something snazzy we can boast about on the interwebs.

Danny Matta
Love Danny Matta's Mobility Classes?  Come on and get your fix with his new podcast, The Doc and Jock, available now through iTunes!