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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. 

Friday
Mar272015

03/28/2015 All of Your Favorite Things

In teams of two, with only one partner working at a time, complete the following as quickly as possible:

2000 Meter Relay Row
150 Burpees
200 Russian Kettlebell Swings
250 Sit-Ups
300 Air Squats

Thursday
Mar262015

03/27/2015 Friday Night Lights Party!!

**PONCE MEMBERS: We have permission to park in the Publix parking lot while the Plaza Theater Film Festival is running (3/20-3/29). If a security guard/police officer asks you, let them know that permission was given by a Publix manager on Sunday.  They've been a little finicky towards some members recently - if this happens please let a coach know so they can relay the message to Nick.  You can also park on Blue Ridge.

Alternatives to Parking for Friday Night Lights: The company Lyft is giving 3 free rides when you sign up.  You’ll need to download the “app”.  Once you go through the set up process, it gives you 3 free rides.   This may be a good alternative to driving to the Ponce gym tonight.**

4x6 Deadlift (Working up each set)
*Rest 45 seconds between sets*

4 Rounds For Time:
12 Toes to Bar
15 Med Ball Cleans
400 Meter Run

Announcements!
Friday Night Lights!
Final 2015 Open WOD Party!  Tonight!  6:30PM at Ponce!  Head-to-head challenges!  Live DJ!  Adult beverages!  Come out and celebrate the final WOD in style!!  There will be NO 6:30 PM class at Ponce this evening.

Double-Under Clinic
Double-Under Master and Part-Time Ninja Coach Mike is hosting a clinic this Saturday at Ponce from 1pm-3pm.  If you need work on Double-Unders, THIS is the time to do it!  Move away from the substitutes! Punish your weaknesses!  Look cool!  Sign up here!

 

Wednesday
Mar252015

03/26/2015 Good Ole Fashioned Metcon

**PONCE MEMBERS: We have permission to park in the Publix parking lot while the Plaza Theater Film Festival is running (3/20-3/29). If a security guard/police officer asks you, let them know that permission was given by a Publix manager on Sunday. Just be in and out within the hour. You can also park on Blue Ridge.**

(Partner up and complete)
4 Rounds For Time:
Row 250 Meters
10 Pull-Ups
10 Thrusters (95/65)
50 Double-Unders
*Alternate whole rounds with partner for time. Each person completes 4 rounds*

Announcements!
CrossFit Endurance
Endurance awesomeness this week - Meet at the Ponce gym:
Thursday 6:30PM @ Ponce: 6 x 200 m sprint, 400 m easy

Friday Night Lights!
Final 2015 Open WOD Party!  This Friday!  6:30PM at Ponce!  Head-to-head challenges!  Live DJ!  Adult beverages!  Come out and celebrate the final WOD in style!!

Double-Under Clinic
Double-Under Master and Part-Time Ninja Coach Mike is hosting a clinic this Saturday at Ponce from 1pm-3pm.  If you need work on Double-Unders, THIS is the time to do it!  Move away from the substitutes! Punish your weaknesses!  Look cool!  Sign up here!

Tuesday
Mar242015

03/25/2015 Partner Up!

**PONCE MEMBERS: We have permission to park in the Publix parking lot while the Plaza Theater Film Festival is running (3/20-3/29). If a security guard/police officer asks you, let them know that permission was given by a Publix manager on Sunday. Just be in and out within the hour. You can also park on Blue Ridge.**

Partner up! 4 Rounds not for time:
10 Barbell floor presses @ body weight
45 sec Flutter Kicks
20 Kip Swings Bar or Rings
(While one partner is pressing, the other is performing the other movements)

Then...

10 AMRAP:
2 Rope Climbs
100m Farmer’s Carry (70/53) *carry one KB/DB in each hand*
10 Ball Slams
*stagger exercises if ropes are unavailable*

Announcements!
CrossFit Endurance
Endurance awesomeness this week - Meet at the Ponce gym:
Thursday 6:30PM @ Ponce: 6 x 200 m sprint, 400 m easy

Friday Night Lights!
Final 2015 Open WOD Party!  This Friday!  6:30PM at Ponce!  Head-to-head challenges!  Live DJ!  Adult beverages!  Come out and celebrate the final WOD in style!!

Double-Under Clinic
Double-Under Master and Part-Time Ninja Coach Mike is hosting a clinic this Saturday at Ponce from 1pm-3pm.  If you need work on Double-Unders, THIS is the time to do it!  Move away from the substitutes! Punish your weaknesses!  Look cool!  Sign up here!

Everbest Foods

Hello everyone. Check out the new menu below.  All orders are due by Wednesday at Midnight Don't forget to include your CF affiliate in your order.   Thanks so much and have a great week!!

Paleo Meals - Delivery on Monday, March 30th

 

-Paleo Sheppard's Pie

 

-Lemon and Herb Roasted Chicken (Bone-in Dark Meat)

Whole Roasted Okra

Sweet Potato Casserole (with Pecans)

 

-Coconut Crusted Salmon

Roasted Broccoli w/ Garlic

Garlic and Herb Roasted Tomatoes

 

-Apple Glazed Turkey Breast

Tangy Braised Collard Greens

Roasted Parsnips

 

-Spicy Jerk Pork Chop

Creamy Cauliflower Puree

Chili Spiced Zucchini

 

Sweets

Paleo Double Fudge Brownies - $2.00

Salad

Fresh greens,carrots,cucumber,farm egg,lemon vinaigrette,choice of 

chicken or tuna salad -$8.00

Snacks

Paleo Apple and Roasted Red Pepper Chicken Salad - $7.00 (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, March 25th. 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.