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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. 

« 7/11/2013: | Main | 7/9/2013: Benchmark Alert "Helen" »

7/10/2013: Sprints + Midline/Core

After Warm Up

40 yard Sprints:
Complete Sixteen (16) 
Start the clock on the first sprint and complete a 40 yard sprint every 30 seconds. If you run the sprint in 5 seconds you have 25 seconds to recover. If it takes you 10 seconds then you have 20 seconds to recover. Keep the clock running until finished.
      Notes: At a minimum of 3 warm up sprints leading into the 1st 40 yard sprint. 


Not for Time - Just for Completion 

Hollow Rock - 1 min accumulative
10 Toes to Bar
20 GHD or Wall Ball Sit-Ups 20/14
30 Lunge Steps 45/25 dumbbell in Right hand
Plank - 2 min accumulative
30 Lunge Steps w/ 45/25 dumbbell in Left hand
20 GHD or Wall Ball Sit-Ups 20/14
10 Toes to Bar
Arch Rock - 1 min accumulative
      Notes: If you are newer to GHD sit-ups you will only do 5-10 total reps of GHD sit-ups.