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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. 

Friday
Jan062012

1/7/2012: Total

CrossFit Total:
Back Squat 1RM
Shoulder Press 1RM
Deadlift 1RM

If you have not totaled before, check THIS ARTICLE.  

REMINDER: the BTB45 starts Monday, January 9th. You must sign up prior to the 9th to get in on the action. Gohere  to sign up today! Not sure if this is for you? Want to know a bit more about it? Go read this link or this link. 


Can't tell if Gio is helping or not on this one. If his competitive juices are flowing, he may be pushing down!! :o) 

Thursday
Jan052012

1/6/2012: Weighted Body Row + Progressive C&J

Buy In: After mobilization, take 15-20 minutes to find your 1RM for Weighted Body Row. For this, you'll use the rings and a 20" box for your feet. Adjust rings so that starting position is with fully extended arms and body parallel to ground. Use bumper plates on your torso, maintaining rigidity. Rep is completed when bottom of your palms pass the plane of your chest. You'll need a spotting partner on this to place the plates and to pull them off. 

Cash Out: Progressive Clean and Jerks. 95/65. On minute one, do 1. Minute two, do 2, etc until you are unable to continue or reach 20 minutes. Whichever occurs first. Feel free to scale up on this one if you feel a bit rando. 
 
REMINDER: the BTB45 starts Monday, January 9th. You must sign up prior to the 9th to get in on the action. Go here  to sign up today! Not sure if this is for you? Want to know a bit more about it? Go read this link or this link. 

ohm. namaste!  
Wednesday
Jan042012

1/5/2012: AMRAP: Rope Climbs, Wall Balls & Run

Complete as many rounds as possible in 20 minutes of:
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters

Lauren, Kristin & Jason- All finished the Handstand Walk workout from Tuesday as RX. Kudos! 
Tuesday
Jan032012

1/4/2012: Weighted Push Up + MU, BBJ's, B/W Lunge Step, Sotts Press

Buy In: After mobilization, take 15-20 minutes to find your 1RM for Weighted Push Up. For this, you'll stack bumper plates on your upper back between your shoulder blades. Chest, Chin & Thighs to ground and push up with a stiff torso plank maintained. 

Cash Out:
Five rounds for time of:
5 Muscle Ups
5 Burpee Box Jumps 20"
5 Backwards Weighted Lunge Steps 45/25
45/35 pound Sott's press, 10 reps. Note: The Sott's press is done in the bottom of the squat with hip crease below top of the knee cap.