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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. 


5/13/2012: Weighted Walking Lunges

400 Meter weighted lunge walk using a Barbell: 65/55. Each time you stop lunge walking, do 10 Push Presses. How you carry the barbell is up to you. I recommend racking behind the neck. If you need to scale this one, try to scale by distance and not by weight. DO NOT DROP AN EMPTY BARBELL ON THE CONCRETE PLEASE! 

5/12/2012: Single Arm PP, DL & Run

Two rounds of:
Right arm push-press 12 reps 55/35
Left arm deadlift 12 reps 135/95
Run 800 meters
Left arm push-press 12 reps
Right arm deadlift 12 reps
Run 800 meters

For the single arm Push Presses, use a DB or KB. Scale up or down on this one. Make it heavy and run fast. 
For the Single arm DL, the barbell should be placed beside you. Movement should be deliberate and solid. Keep a solid midline and do not allow yourself to tip forward. 

5/11/2012: Hang Cleans

60% BW x Max Reps
70% BW x Max Reps
80% BW x Max Reps
90% BW x Max Reps
100% BW x Max Reps

Set ends when the bar hits the ground. 

Who in the BTB Family will get the highest total #? 




5/10/2012: Benchmark Alert: Barbara

Five rounds, each for time of: 
20 Pull-ups, 
30 Push-ups, 
40 Sit-ups, 
50 Squats.
Rest precisely three minutes between each round.

Walk of pain.