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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. 

« 2/9/2012: Med Ball Cleans & Jumping Pull Ups | Main | 2/7/2012: Chippah »
Tuesday
Feb072012

2/8/2012

30 sit-ups and 21 back extensions. Get up and immediately run a 1 mile time trial. Pay attention to the clock when heading out for your TT.

Upon recovery from your TT- for time:
50 sit-ups
21 back extensions
25 Toes to Bar or Knees to Elbow- try not to kip.
Arch rock 1 minute (count your own 60 seconds- one-one thousand, two-one thousand….. each time you stop rocking, so does your count)
25 GHD Sit Ups.
25 Lunge steps with 45/25 lb dumbbell in right hand
25 Lunge steps with 45/25 lb dumbbell in left hand

Authorjeff |