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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. 

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

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.
Sunday
Feb052012

2/6/2012: Slow and Strong

Five sets of the triplet:
Push Ups- Max Reps 
Back Extension- Max reps
Deadlift- 5 Reps

Each repetition is meant to be slow and deliberate. There should be no cardiovascular stress during this workout- it is not for time. A set is concluded when form breaks down or more than a 2 second rest is employed- whichever occurs first. For the deadlifts, increase your weight for each set trying to achieve your 5RM load in the 4th or 5th set. 
Don't be "that guy" or "that gal". Thanks for sharing Drew!
Saturday
Feb042012

2/5/2012: Bookended Warm Up & Cool Down

Today, you'll roll straight from the last rep of your warm-up into the WOD. After completing your WOD, as soon as you can breath, do a cool down which is the same as your warm up. 
20 Sit Ups
20 Back Extensions
20 Air Squats
10 Pull-ups
15 Ring Dips
Run 400/Row 500 meters
Power Clean 21 reps @ 155/105
Rest 5 minutes
Run 400/Row 500 meters
Power Clean 15 reps
Rest 5 minutes
Run 400/Row 500 meters
Power Clean 9 reps
Recover, then:
20 Sit Ups
20 Back extensions
20 Air Squats
10 Pull-ups
15 Dips (ring or static)