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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. 

« 2/8/2012 | Main | 2/6/2012: Slow and Strong »
Monday
Feb062012

2/7/2012: Chippah

Jump Rope 300 singles
30 Sit Ups
20 Good Mornings 75/55
Walking Lunge 30 steps
30 Push-Ups
15 Pull-ups 
Run 200 Meters
25 Weighted Sit Ups: Approx 25% of BW hugging plate at chest. 
21 Stiff Legged Deadlift 50% BW
15 Deadlift 75% BW
12 Weighted Push Ups- use approx 15% of BW on your upper back.
10 Upright Rows 50% BW. For these, you'll stand w feet shoulder width apart, slight bend in knees. Bend at waist w torso parallel to ground. Arms extended towards ground. Pull barbell to chest and back down for a rep. Do not surrender your lumbar curve.
Run 200 Meters
Hollow Rock 1 min (this is cumulative. Count your own seconds- each time you break, so does the count)
Arch Rock 1 min (cumulative)
Back Squat 50% BW X 15
Push-press 50% BW X 12
Power Clean 50% BW X 10
(Last 3 barbell exercises are done w no racks)
In a group, this one can get hairy. Before beginning your workout calculate all your weights and gather your equipment- including weights for your weight changes. Set up in a nice, compact spot. Aside from your running and walking lunges- there is no need for you to leave that spot.
Authorjeff |