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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. 

Wednesday
Nov302011

12/1/2011: Slow Burn

At the top of each minute perform the prescribed exercise and # of repetitions for 5 rounds. There is no rest time between rounds. If you finish an exercise before the minute expires- you get to rest the remainder of that minute.
Your score for this is the # of complete rounds + partial. So, every rep counts. When you fail to complete an exercise during a minute- that is where you end for scoring purposes. Take the next exercise off and resume with the next on the following minute. Start anywhere you wish. Thanks to Ben and Ndiya for the concept on this one. 

12 Wall Balls 20/15
5 Ground to Overhead Anyway 95/65
10 Pull Ups
12 GHD Sit Ups
15 Kettlebell Swings
15 Push Ups
Tuesday
Nov292011

11/30/2011: Power Snatches + Intervals

Buy In: 15 Minutes to finds your 1RM Power Snatch.

Cash Out: 5, Two minute rounds resting 60 seconds between rounds. 
10 45/25 lb Dumbbell Thrusters then max # of Rope Climbs, Calories Rowed or Pull Ups (Your choice. Choose one for the workout and stick with it.) for the remainder of the 2 minutes.

Score your # of max reps (or calories) for each of the rounds.

 

Monday
Nov282011

11/29/2011: Running Cindy

AMRAP in 20 Minutes Of: 
Run 100 Meters (50 out and back)
5 Pull Ups
10 Push Ups
15 Squats

Every rep counts.

You guys remember "E"? (Emmanuel A) He's got an offspring! Nice job E. Team BTB is glad life is treating you well. 
Sunday
Nov272011

Deads & Muscle Ups

3 rounds for time of: 
3 Heavy Deadlifts (use 75%-85% of your last recorded 1RM) 
10 Muscle Ups

If you do not have a prior DL 1RM, Use the 5-10 minutes given to allow for working up to the DL weight being used in the workout to choose a weight to where the 3rd rep will be a challenge. 
If you do not have a MU quite yet- do 1 for 1 modified Muscle Ups. 

2011 Centurions