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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. 

Tuesday
Sep202011

9/21/2011: Strength + Wall Balls, Burpees

Buy In: Using 85% of your 1RM, you'll attempt 3 sets of 3 cleans resting 60 seconds between sets.

Cash Out: 150 Wall Ball Shots for time 20/15. At the top of each minute during this task, do 5 burpees. The workout begins with 5 burpees. You can thank Andy Scott at Poncey for this one. 

Congrats: To Lindsay Starke. She raised the most funds as an individual for BTB's FGB VI effort. She finished up at $1,100. For this, her next month of training is on me. In addition, she's been awarded gift certificates from Atlanta Active Wear, New Balance and Sweet Jack Deals. Great job Lindsay!

Celebrate!: Come on out to Carambas Cafe on Monday evening, 9/26 beginning at 7:00 PM. This is to celebrate the release of Julie & Charles' book- Paleo Comfort Foods. For those of you who don't already know- Monday evenings at Carambas is Paleo Night and they have a special Paleo Friendly menu. Awesome stuff. Best margaritas in town- bar none.  

Nice job to Scott S who raised nearly $9K and completed a century ride for MS last weekend.  
Monday
Sep192011

9/20/2011: Jumping Pull Ups are easy, right?

Complete as many rounds in twenty minutes as you can of:
21 Jumping pull-ups
65/45 pound barbell Thruster, 15 reps

Set up for your jumping pull up so that the bar is about 9" below your max reach. Only count reps that start with the arms fully extended and chin over the bar. 

Color coded carnage 

Sunday
Sep182011

9/19/2011: Strength & Grace

Buy In: Using 85% of your 1RM, attempt 3 sets of 3 Thrusters resting 60 seconds between sets.

Cash Out: 
"Grace" 
30 Clean and Jerks for time 135/95  

For the Grace workout, the term clean and jerk is loosely defined as a ground to overhead movement. There must be a pause at the shoulders and knees, hips, elbows must be fully opened at the top. 

BTB turned out big for the FGB VI event this past weekend. Grand total as of the end of the weekend......... $10,681.00. BOOM! 
Saturday
Sep172011

9/18/2011: Benchmark Alert!! Helen

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups