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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. 

Friday
Oct072011

10/8/2011: Rowing and Weighted Push Ups

For time:
Row 500 meters
Weighted Push Ups w 25% of BW placed on your upper back between shoulder blades*, 30 reps
Row 1000 meters
Weighted Push Ups, 20 reps
Row 2000 meters
Weighted Push Ups, 10 reps

*Placing bumper plates lower on your back greatly reduces the force required to push and shortens the distance that the weight must move. If you can't do the weight in the proper position, lower the weight. 
Thursday
Oct062011

10/7/2011: Weighted Lunges, Weighted Pull Ups

Complete as many rounds in 20 minutes as you can of:
Walking lunge, carrying pair of 25/15 pound dumbbells or KB's, 10 steps
Weighted pull-ups, with single 25/15 pound dumbbell, 10 reps

Weekend Dynamics:
We are testing out a new weekend Dynamics program this weekend at Ponce. The course will still consist of over 5 hours of coaching- Saturday 12:30-3:00 and Sunday 12:30-3:00. The purpose for this is to try to allow those who cannot make the standard Dynamics schedule work for them the opportunity to join in on the fun. If you have any friends or family that have been wanting to try out our program but haven't been able to due to scheduling, let them know about this option. We have 3 spots left as of Wed at Noon. If this flies well, we'll begin to offer this course on the weekends a couple of times a month. 

 
Wednesday
Oct052011

10/6/2011: Squat Snatches, Overhead Squats, Run

Five rounds for time of: 
75 pound Squat Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters

Reminder: Melissa's Nutrition Round Table tonight at 6:30, Buckhead Gym. Sign Up if you wish to attend. There are a few spots left. 

Reminder II: Olympic Lifting Practice & Progressions with Robert K at Buckhead gym this Sunday. You guys have asked for it- use it! Sign up

Reminder III: Y'all forget we have a 9AM class on Mondays & Wed at Poncey? Use it or lose it folks. 

Kettlebell Swings are fun. 
Tuesday
Oct042011

10/5/2011: Yay, Burpees! 

Three rounds, 21-15- and 9 reps, for time of:
95/75lb overhead squats
Burpees

Take some time to get in some mobility work post w.o. today.