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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. 

Sunday
May202012

5/21/2012: Wall Ball Mess

Complete 5 rounds of:
Start the Wall-Ball exercise and see how long you can stay ahead of these milestones and at failure, rest two minutes and perform max set of pull-ups:
1/2 minute – 12 shots
1 minute – 25 shots
1 1/2 minutes – 37 shots
2 minutes – 50 shots
2 1/2 - 62 shots
3 minutes – 75 shots
3 1/2 minutes – 87 shots
4 minutes – 100 shots
4 1/2 minutes – 112 shots
5 minutes – 125 shots
5 1/2 minutes – 137 shots
6 minutes – 150 shots
Rest 3 minutes between rounds (a full round includes the Pull Ups). For each round, you'll score # of wall ball shots and # of pull ups. Use 20/15lb ball. 
Saturday
May192012

5/20/2012: Cleans & Push Ups

Buy In: 15 minutes to find your max clean (squat or power). At the end of the 15 minutes, test your max rep push ups. 

Cash Out: 
Complete five rounds for time of:
50% max clean 12 reps
50% max push-up reps
Friday
May182012

5/19/2012: KBS & Sit Ups

30 Kettlebell or DB Swings 55/35
30 Sit-ups
25 swings
25 Sit-ups
20 Swings
20 Sit-ups
15 Swings 
15 Sit-ups
10 Swings
10 Sit-ups
5 Swings
5 Sit-ups

Hugry? Scale up to 2 pood or 55lb. 
Thursday
May172012

5/18/2012: Run/Row, HSPU, Rope Climbs

Complete 4 rounds for time:
Run 400 or Row 500 Meters
15 Handstand Push-ups 
2 rope climbs