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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. 


12/12/2011: December to Remember

Buy In: Based on your latest Max Effort Deadlift
75% x 5
80% x 5
85% x Max Repetitions

Cash Out:
Tabata Squats (8 Rounds)
Rest 2 minutes
Tabata Push Ups (8 Rounds)
Rest 2 Minutes
Tabata HSPU or Handstand Holds. If you can't do handstand holds, do frog stands. 

December to Remember:
As we approach the new year, you'll notice a bunch of the more common "Girls" programmed for the month of December. These benchmark workouts will help you with tracking your progress and goals in 2012. Think of the benchmark days as your day to perform. All the other non descript stuff we do it to prepare you for these events. Look for a CF Total in early Jan for a strength benchmark. 

2011 Turkey Bowl:
Team Lil Jorge takes the crown this year in a low scoring 18-7 affair. It least it made his trip down worthwhile. 


12/11/2011: Progressive GTO

With a continuously running clock do one ground to overhead the first minute, two GTO's the second minute, three  the third minute... continuing as long as you are able. No 20 minute time cap on this one. If you can go 24, go 24. Weights are 95/65. Use as many sets each minute as needed.

12/10/2011: Drew's Special

AMRAP in 20 Minutes of: 
15 Wall Balls 20/15
30 Kettlebell Power Snatches 55/35
60 Double Unders


12/9/2011: Benchmark Alert: JT

Buy In: After mobilizing, take 15 minutes to find your max effort back squat. Save this # as you will need it for the remainder of the month. Also, don't forget- no one squats heavy without 2 spotters.

Cash Out:
21-15-9 reps of: 
Handstand push-ups
Ring dips

If you have not done this one before- this is really an exercise in fatigue management. It hits your shoulders from all angles. 

Need a great last minute stocking stuffer?
Try sharing some BTB CrossFit love and give a BTB Gift Certificate.  Give the gift of pain. 

This Weekend:
Saturday- BTB Turkey Bowl flag football. Sign Up to play. Sunday- O-lift practice & progressions with Robert. Sign Up 

Heads up for those working out on Saturday. Great Video for the Kettlebell Snatch. (Thanks Drew) Pay special attention to that "punch". It will help you avoid the bruised forearms. If you are lucky, you'll have Chantel in your class as she was recently RKC Certified.