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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. 

Sunday
Jan252015

1/26/2015 Clean and Jerk + Lungs

Clean & Jerk
Warm Up - 3 sets of 1 leading into first working set
Working Sets - All based on your 1 Rep Max
5 sets of 1 rep - 70%
3 sets of 1 rep - 80%
1 rep at 90%

Notes: If you don't have a 1 Rep Max, use this time to find it. Use these Olympic lifting days to get better at the clean and jerk. I'd rather see you work on good technique and form instead of throwing up sloppy reps with heavy weight.

15 Minute AMRAP:

30 Burpee Step-ups 20″ (alternate legs)
40 OHS 45/35
50 Double-Unders (3:1 singles) PRACTICE!

Notes: Please do not drop an empty bar. Please place your bar on top of a bumper plate on each side of the bar. Everyone!
Friday
Jan232015

1/24/2015 "The Admiral" - Bring a Friend Day!

“The Admiral”
3 Rounds for time of:
20 Burpee Pull ups – make sure the pull up bar is approx 6″ above your max standing reach
20 Front Squats 155/105
20 Box Jumps 24/20

Notes: Front Squats are taken from the ground

Thursday
Jan222015

1/23/2015 Modified "Michael"

**Safety Reminder - please do not leave anything of value in your vehicles.  There was a vehicle break-in last night at BTB Buck and we know Ponce has seen its share over the years.  Please report any future break-in immediately to someone on the coaching staff and call the police.  Nick has spoken to the police about patrolling in our parking lots around class times which will hopefully keep the creeps away.**

3 Rounds for Time
800m Run
Good Mornings 45/35
50 Sit-Ups

Notes: On the Good Mornings, please take care to NOT drop naked bars!  As a safety precaution, we ask you set up bumper plates on each side to gently rest your barbell.  If anyone wants to do Back Extensions in lieu of Good Mornings, feel free!  Please be courteous with our sparse number of GHD machines.

Announcements!
Bring a Friend Day

This Saturday, all classes.  Don’t forget if you refer or bring a friend who signs up at BTB, your friend will get $50 off and you’ll get $100 off your next month's membership!

Wednesday
Jan212015

1/22/2015 EMOM + AMRAPs

EMOM of 10 minutes
1 Clean and Jerk - based on 70% of your 1 rep max
Notes: Focus on speed though the middle of the movement, fast feet, and getting under that bar quickly today!

Conditioning
6:00 AMRAP of:
3 Muscle-Ups
12 Push Press 95/65
20 Lateral Hops (over bar)

Rest 1:00

3:00 AMRAP of:
5 Muscle-Ups
15 Push Press 95/65
30 Lateral Hops (over bar)

Notes: MU mods - 1 for 1 MU modification or Chest to Bar Pull-Ups.

 

Announcements!
Bring a Friend Day

This Saturday, all classes.  Don’t forget if you refer or bring a friend in during the month of January who signs up at BTB, your friend will get $50 off and you’ll get $100 off your next month's membership!