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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
Nov132011

11/14/2011: Benchmark Alert: Diane

After warm-up, you'll take 4 attempts at your maximum distance covered in 3 successive standing broad jumps. For the 3 jumps, jump # 2 starts exactly where # 1 landed, and #3 starts exactly where #2 landed. The measured distance is the total of the 3 jumps. Take only enough rest time between the successive jumps to get re-set for the next jump. Rest as needed between max efforts. 


Then: 
21-15-9 reps of:
225 pound Deadlift 
Handstand push-ups

 

Make Your Plans!: Get ready for the official 5th annual BTB Holiday Century Pary. This is our holiday party for our entire community, so be sure to attend. As always it will be the Friday evening after Thanksgiving @ 8:00 PM. Details to follow......

BTB Shirt Special: Our shirt vendor is running a special from November 15th (Tomorrow) through November 28th. If you put 5 items into your cart, you'll only be charged for 4. Use the promo code: XMAS5FOR4 when checking out. 

Don't Forget: The Monday and Wednesday 9:00 AM classes at Ponce are cancelled until further notice. 

Caplin gets up.

Saturday
Nov122011

11/13/2011: OH Walking Lunge, GHD's & Jerks

15 Overhead Walking Lunges w Bumper Plate 45/25
10 GHD Sit Ups
5 Split Jerks 135/95
15 Overhead Walking Lunges w Bumper Plate 45/25
10 GHD Sit Ups
5 Split Jerks 135/95
15 Overhead Walking Lunges w Bumper Plate 45/25
10 GHD Sit Ups
5 Split Jerks 135/95
15 Overhead Walking Lunges w Bumper Plate 45/25
10 GHD Sit Ups
5 Split Jerks 135/95

Jerks can be done from the racks if necessary. For an added challenge, bar rests on the floor. 
Friday
Nov112011

11/12/2011: Tabata Something Else!

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score total reps. 
Thursday
Nov102011

11/11/2011: Power Snatches & DU's

Open gym for  15
minutes. Pick up something heavy, work on a skill, recite poetry- whatever. 

Then, Complete three rounds for time of: 
95/75 pound Power snatch, 21 reps
50 Double Unders
The happy Clarke Family: Charles Edward Clarke Jr ("CJ") was born at 6:16pm on november 5th. He was 8lb 3oz and 20". Baby and mama are doing just fine. Congrats guys!
And, Happy Veteran's Day!  Thanks to all BTBers who serve!