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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. 


4/27/2012: D&D (Deads & Dips)

7 rounds: 
1 DL
Max repetition (ring) dips.

Warm up to about 75% of what you think might be your DL max and try to increase the weight each of the 7 sets. Rest as needed between rounds, but no rest between DL & Dips. 
Last Minute Heads Up! O-Lifting w Robert this Saturday @ Ponce from 12-2. Free clinic. All BTB members and non members are welcome. Limited to 10 spots. SIGN UP
BTB Gets a little love from The Workout Virgin.  

4/26/2012: Sunshine

15 rounds for time of: 
10 Wall Balls 20/15
2 Handstand Puch Ups
50 Meter Sprint (25M out and back) 

4/25/2012: Benchmark Alert- "Nancy"

5 Rounds for time: 
Run 400 Meters
15 Overhead Squats 95/65

Injury Prevetion: One of the great thing about the BTB Community is it's openess and folls willingness to contribute and share. Jonathan Shaw has volunteered to start helping us all out with a little TLC. He'll be doing some blog postings for common CrossFit & Strenght &  Conditioning type injuries. His first one is about Shoulders. CHECK IT OUT over on the Nutrition & Performance blog. He wants feedback and questions. Hit em up. 

4/24/2012: Fractured Helen

3 rounds for time of: 
Run 200 Meters
11 KBS 55/35
6 Pull Ups
Rest to recovery, then repeat.