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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. 

Sunday
Mar152015

03/16/2015 Monday, Monday

4 sets of:
10 Alternating Reverse Barbell Lunges (135,95)
(Perform these with a barbell in the front rack position)

Rest 60 sec.

10 Strict Pull-Ups

Rest 60 sec.

WOD Mods:
1) Strict Box Ring Rows
2) Hinge Ring Rows 

10 min. EMOM
5 Thrusters (95/65 lbs)
5 Burpees

Announcements!
BTB Endurance Training: Week of March 15
Come out and get you some!  Meet at the Ponce gym!
Tuesday 6AM @ Ponce: 12 x :30 on/:30 off
Thursday 6:30 PM @ Ponce: 5 x 800m, 2:00 recovery

Advanced Oly Clinic
Coach Ndiya is hosting another widely popular Oly Clinic this Saturday!!  Learn from the best, folks! Spots WILL go fast, so please sign up here.  This is FREE to all interested members and will be at Ponce from 1pm to 3pm.  You must have completed the Beginners Oly Clinic to attend.   Soak up every ounce of knowledge Ndiya has to offer!

Nutrition Challenge Potluck and WOD

BTBers just finished up their 45 Day Nutrition Challenge!  They want YOU to come and hang out with them for a potluck and chat about their nutrition experiences.  They'll even throw a WOD in there for ya!  The event will be at Ponce Sunday, 3/22 at 12PM.  The nutrition crew is inviting EVERYONE to come hang out, chat, wod, and eat!  Bring a dish or bring a booze!

Friday
Mar132015

03/14/2015 Benchmark Alert - Cindy

20 min. AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Lets fill up that Leaderboard!

Nutrition Challenge Potluck and WOD
BTBers just finished up their 45 Day Nutrition Challenge!  They want YOU to come and hang out with them for a potluck and chat about their nutrition experiences.  They'll even throw a WOD in there for ya!  The event will be at Ponce Sunday, 3/22 at 12PM.  The nutrition crew is inviting EVERYONE to come hang out, chat, wod, and eat!  Bring a dish or bring a booze!

Thursday
Mar122015

03/13/2015 Accountability Buddy

 

Teams of 2 (runs are performed as a tem.  Reps are split as needed):
800m Run

4 rounds of:
10 Rope Climbs*
10 Bear Complex** (135, 95#)

800m Run

* Mods: Sit to stand climbs/knotted rope climbs
**Bear Complex: Power Clean + Front Squat + Push Press + Back Squat + Push Press

Announcements!
Friday Night Lights!
Tonight at Ponce!  Come join for 15.3!!!  Heats will begin prompty at 6:45PM.  There will be no 6:30PM class at Ponce tonight!

Nutrition Challenge Potluck and WOD
BTBers just finished up their 45 Day Nutrition Challenge!  They want YOU to come and hang out with them for a potluck and chat about their nutrition experiences.  They'll even throw a WOD in there for ya!  The event will be at Ponce Sunday, 3/22.  The nutrition crew is inviting EVERYONE to come hang out, chat, wod, and eat! 

 

 

Wednesday
Mar112015

03/12/2015 BRING A FRIEND DAY!

3 Rounds, not for time of:
Handstand Walk x 10 Meters
1 min L-Sit Hold
200m Farmer’s Carry (heavy)

Exercise Mods:
1) 1 min. Wall handstand shoulder touches / Handstand hold / Pike hold
2) Bent knee L-sit hold

EMOM 10min*:
10 Slam balls (Heavy)
5 Burpees
*complete both movements within the minute.  Rest for the next minute if movements aren't completed.

Announcements!
Everbest Foods

Hello everyone. Hope you are enjoying the meals.  The new menu is below.   Don't forget to include your CF affiliate in your order.   Thanks so much and have a great week!!
Paleo Meals - Delivery on Monday, March 16th

 

-Thick Cut Grilled Pork Chop
Balsamic Glazed Carrots
Cajun Zucchini 
-Slow Smoked BBQ Brisket
Garlic Kale
Roasted Eggplant
-Chili Lime Tilapia
Smashed Sweet Potatoes
Roasted Brussels Sprouts w/ Bacon
-Jerk Chicken Breast
Tangy Red Cabbage
Roasted Sweet Plantains
-Spicy Jalapeño Turkey Meatballs
Whole Roasted Okra
Oven Roasted Turnips
Sweets
Paleo Double Fudge Brownies - $2.00
Salad
Fresh greens,carrots,cucumber,farm egg,lemon vinaigrette,choice of 
chicken or tuna salad -$8.00
Snacks
Paleo Apple and Roasted Red Pepper Chicken Salad - $7.00 (10oz)
Pricing
Each Meal (12.00/each)
Full Week (55.00)
Just Veg (5.00/each)
Just Protein (7.50/each)

 

Email all orders to maxmiller.760@gmail.com
Orders due by Wednesday, March 11th. An invoice will be sent to you via email after your order is placed.Payment is due prior to pick-up date.
After your payment is received, your order will be available for pick-up at your CrossFit affiliate on your assigned day and time.
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