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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. 

Tuesday
Dec202011

12/21/2011: Shoulder Press + Sprints w a Burpee

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

Buy Out:Every minute on the minute for 10 minutes: 
50 Meter Sprint
1 Burpee

Leading up to this, do a little mobilizing and some sprints at a jog, 40%, 60% & 80% to get loose. 

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.  
Monday
Dec192011

12/20/2011: Murphish

100 Pull Ups
200 Push Ups
300 Squats

Do these in any order or arrangement you wish. You have a 20 minute time limit to complete the task. If you can't complete the task, score is # of reps completed. 
Sunday
Dec182011

12/19/2011: DL + Farmers Walk & Body Rows

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

Buy Out: 3 Rounds of: One Arm Farmer Walk 40 Yards out w Right hand and 40 Yards back w Left Hand. Use approx 1/3 body weight. Round up if you are between weights. Either a DB or a KB works great.
Max Rep Strict Body Rows w 2 sec hold at the top of each rep. This is not for time, but don't loaf. Score your loads used and # of reps. 
Saturday
Dec172011

12/18/2011: Weekend Warrior

"Wood"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.