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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. 

Monday
Dec262011

12/27/2011: Mixed Up Runny Fran. This ones gonna be nasty.

For time: 
Run 1200 meters
9 Pull-ups
95 pound Thruster, 9 reps
Run 800 meters
15 Pull-ups
95 pound Thruster, 15 reps
Run 400 meters
21 Pull-ups
95 pound Thruster, 21 reps
For the run, use the 400 M Route and do multiple laps.
Sunday
Dec252011

12/26/2011: Deadlift + Pull Ups & Ring Dips

Buy In: Based on your latest Max Effort Deadlift
75% x 
85% x 3
95% x Max Repetitions

Cash Out: 
10 Rounds for time of:
7 Pull Ups
7 Ring Dips
This is great training for getting your first muscle up. We find that once folks can get 10 unbroken pull-ups and 10 unbroken ring dips they are ready to progress on to that muscle up. 
Friday
Dec232011

Merry Christmas!

All BTB Facilities are closed this Saturday and Sunday for the Christmas Holiday. Check comments for individual trainers going in to open the gym up for some unstructured, uncoached gym time. 

 

Thursday
Dec222011

12/23/2011: Squats + Brutus

Buy In: Based on your latest Max Effort Squat
80% x 3
85% x 3
90% x Max Repetitions

Cash Out: "Brutus:
This is a Pyramid style workout: 10 ~ 1 rep and 1 ~ 10 with a run in the middle of 800m
Exercises are Hang Power Snatch, Overhead Squat and Ring Dip
**Men: Use 40% of BW
**Fem: Use 30% of BW
20 minute time limit.

Holiday Hours: For the days/times the gym is closed, check this blog for postings of trainers opening up the gym for limited, uncoached times.