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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. 

Friday
Oct312014

11/01/2014 Partner WOD Saturday!

Come get your post-holiday candy coma workout!

For Time:
In Teams of 2 Complete the following

40-30-20-10
Power Snatch (95/65)
Box Jump Overs (24/20)

40-30-20-10
Overhead Squats (95/65)
Toes to Bar

40-30-20-10
Wallballs (20/14)
Burpees

Notes: Only 1 person works at a time. Equal reps per partner.

Thursday
Oct302014

10/31/2014 HAPPY HALLOWEEN!!

"Zombie Helen"

3 rounds for time of 
400m Run - holding a bumper plate extended in front of you with straight arms 15/10
12 Pull-Ups
21 KBS 53/35

*As soon as you drop your arms during the run- stop. You can begin your run again when your arms are extended. If you wear a costume, and you'll get 1:00 deducted from your WOD time!!
**Should you not have some sort of costume for your WOD, we will have a ghastly 30 burpee buy in.
***If you are a coach and are absent any sort of costume, there is a 30 burpee penalty while class counts them out for you.
****If you are coaching a four session shift, that's 120 accumulated burpees, just sayin :-)

Oh and if you're bored at work, watch this to get you in the "spirit" (see what I did there).

Wednesday
Oct292014

10/30/2014 Bring a Friend Day!

Here it is kids... for all the marbles... your last chance to win a pair of FREE Reebok Nanos, compliments of Nick, for referring your friends and tagalongs to the BTB experience!  You will have until the end of the weekend (which is technically November, we know) to get them to the gym and all signed up!

Tabata - 8 rounds 20 sec work, 10 sec rest
Air Squat - Rx+ Goblet Squat 53/35
1min Rest
Push Ups
1 min Rest
Slam Balls - Heavy!!
1 min Rest
Box Jumps 20/24
1 min Rest
Knees to Elbow

 

Tuesday
Oct282014

10/29/2014 Wendler Week 3 + "Annie"

Wendler Week 3: Shoulder Press & Deadlift - (based on 90% of your 1RM)
Warmup Sets: 5x40%, 5x50%, 5x60%
Work Sets: 5x75%, 3x85%, 1+ at 95% (plus set)
* The "Plus Set" is at least one, but up to as many reps as possible

then

"Annie"
50-40-30-20-10
Double Unders ( 3:1 singles)
Sit-Ups

Announcements!
Beginning November 1st, all open gym classes are FREE.  This means you will not have to use one of your paid sessions to attend open gym.  Huzzah!

There will be NO yoga this Friday at Ponce.  'Tis Halloween!

Mobility Night - If you didn't catch the blog photo, we had a GREAT turnout last week for our Mobility Night with Danny Mata.  And he'll be back!! We've just booked him for December 2nd, at 730 PM at Ponce.  Keep your eyes peeled to the blog for the link to sign up.

Don't forget Endurance is BACK, baby.  Don't let them have all their fun without you!  Get your RUN on every Tuesday at 6AM and Wednesday at 630 PM at the Ponce gym.  

Your BTB Social Calendar
BTB BAMF Sean B. is throwing a party!! Come out for the Mad Hat Creative Grand Opening Party on Thursday, November 6th at 6PM and support Sean's new business venture! Mad Hat Creative is located directly next to Fritti in Inman Park.  Stay tuned to the blog for further details!

Hello everyone.  Below is the new menu for next week.  Please include your CrossFit affiliate in your order.  Don't forget that orders are due by Wednesday at Midnight.   Thanks so much and have a great week! 

 Paleo Meals - Delivery on MondayNov. 3rd
-Grilled Pork Loin w/ Chimichuri Sauce
Fire Roasted Cauliflower
Roasted Brussel Sprouts w/ Bacon

-Blackened Tilapia
Roasted Broccoli w/ Lemon and Garlic
Smashed Sweet Potatoes

-Paleo Sheppard’s Pie

-Spicy Chipolte Glazed Pork Chop
Garlic Green Beans
Spicy Yellow Squash

-”Herb Crusted Turkey Breast
Whole Roasted Okra w/ Caramelized Onions
Roasted Garlic and Herb Mushrooms

Sweets
Paleo Double Fudge Brownies - 2.00 Each

Snacks
Paleo Apple and Roasted Red Pepper Chicken Salad - 7.00/Each (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, Oct. 29th. 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.