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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. 


12/9/2011: 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. 

12/8/2011: Chippah

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
55/35 lb Kettlebell swing, 50 reps
50 sit-ups
40/25 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

This Weekend: Saturday- 2011 BTB Turkey Bowl. SIGN UP to play. Sunday- O-Lifting practice & progressions wiht Robert at Ponce. SIGN UP

Congrats to Stubbs on her Vegas Marathon Wedding.  

12/7/2011: Benchmark Alert: Helen


Buy In: After mobilizing, take 15 minutes to find your max effort Shoulder Press. Save this # as you will need it throughout the month. 

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


SIGN UP for flag football this weekend. Annual BTB Turkey Bowl.

CHECK OUT: A new page for your BTWB workout tracking. You no longer need to go to a separate site to login your workouts. You can now do it on the BTB site on the BTB Workout Tracking Page.  

Ashley gets up!


12/6/2011: Benchmark Alert: Annie

50-40-30-20 and10 rep rounds of:

If you finish this workout as RX'd in under 10 minutes- rest as needed then take a little one mile run. Compare to the two time trials we did last month. 

Oly Lifting clinic with Robert Kruse this Sunday at Ponce. Sign Up.  
Reminder II: Don't forget to sign up if you are playing in this weekend's BTB Turkey Bowl.