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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. 

Friday
Apr172015

04/18/2015 Bring a Friend Day!

In teams of two, with only one partner working at any time, complete:
300 Walking Lunge Steps
1200 Meter Relay Run with Med Ball
100 Burpees
(Use 200m route to break up the med ball runs)
Thursday
Apr162015

04/17/2015 TGIF! Ladies Night!

1) 4 sets of:
6 Deadlifts (AHAP) and
Max Reps Unbroken Handstand Push-Ups

-Rest 2 min b/w rounds-

2) 5 min. AMRAP
10 Push Press (115/75 lbs)
15 Kettlebell Swings (53/35 Ibs)

Rest 2 minutes, and then…
5 min. AMRAP
10 Pull-Ups
10 Box Jumps (24″/20″)

Announcements!
HSPU Clinic

You looking to improve your HSPUs?  Join Coaches Mike and Todd for a Hand Stand Push Up Clinic on Saturday April 18th from 12:30 to 2:30 at the Ponce gym.  They will cover progressions that will work from the basics of being comfortable inverted in a tripod position all the way to complexity of a kipping HSPU. This class is good for all skill levels and will provide a set of tools to help achieve or improve upon this complex movement.  Sign up here!


LADIES NIGHT FRIDAY 4/17!
 
Ladies of BTB, join us for a WOD and a wine tasting after. Bring your friends!! 
Please be sure to RSVP by Thursday. See flyer for more info.

A user's photo.
Wednesday
Apr152015

04/16/2015 1 RM + "The Chief"

**There will be NO kettlebell class today at Ponce due to the current construction.  We also apologize for the mess!  Everything should be done and most excellent by Monday.**

1) In 15 minutes, build to today’s 1-RM Clean and Jerk
(Record!)

2) “The Chief”
5 Sets of:
3 min. AMRAP
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats

Rest 60 sec. b/w sets.
Pick up each set where you left off when the last ended.

Announcements!
BTB Endurance
Thursday 6:30PM @ Ponce: 4 x 1000m, rest 3 minutes.  Come out and run!

HSPU Clinic

You looking to improve your HSPUs?  Join Coaches Mike and Todd for a Hand Stand Push Up Clinic on Saturday April 18th from 12:30 to 2:30 at the Ponce gym.  They will cover progressions that will work from the basics of being comfortable inverted in a tripod position all the way to complexity of a kipping HSPU. This class is good for all skill levels and will provide a set of tools to help achieve or improve upon this complex movement.  Sign up here!

LADIES NIGHT FRIDAY 4/17! 
Ladies of BTB, join us for a WOD and a wine tasting after. Bring your friends!! 
Please be sure to RSVP by Thursday. See flyer for more info.

A user's photo.
Tuesday
Apr142015

04/15/2015 Skills and Drills

 

*Ponce gym will be down a bathroom for the next 5 days or so.  The bathrooms are being upgraded.  Well sort of!  We appoligize for the inconvenience. 

1) 3 sets of:
Handstand Walk x 10 Meters
1 min hollow rocks
200m Suitcase Carry (100m R, 100m L)

2) In 4 minutes complete:
500 m Row followed by
Max Reps of Double Unders

Perform 3 sets with 2 minute rest between each set.

Wod Mods:
1 min. Handstand shoulder touches/handstand hold/pike hold
DU = 3:1 Singles

Announcements!
HSPU Clinic
You looking to improve your HSPUs?  Join Coaches Mike and Todd for a Hand Stand Push Up Clinic on Saturday April 18th from 12:30 to 2:30 at the Ponce gym.  They will cover progressions that will work from the basics of being comfortable inverted in a tripod position all the way to complexity of a kipping HSPU. This class is good for all skill levels and will provide a set of tools to help achieve or improve upon this complex movement.  Sign up here!

LADIES NIGHT FRIDAY 4/17! 
Ladies of BTB, join us for a WOD and a wine tasting after. Bring your friends!! 
Please be sure to RSVP by Thursday. See flyer for more info.

A user's photo.

Everbest Foods

Hello everyone. Below is the new menu.  Orders are due by Wednesday @ Midnight.  Please don't forget to include you CF affiliate in your order.  Thanks so much and have a great week!!

Paleo Meals - Delivery on Monday, April 20th

 

-Spicy Paleo Chili

 

-Jerk Marinated Chicken (Boneless Thighs)

Curried Cauliflower

Tangy Braised Red Cabbage

 

-Creamy Dill Salmon

Grilled Asparagus w/ Lemon

Garlic and Herb Roasted Tomatoes

 

-Herb Crusted Pork Chop

Roasted Sweet Plantains 

Braised Kale

 

-Rosemary and Garlic Roasted Turkey

Fire Roasted Broccoli

Honey Roasted Sweet Potatoes


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, April 15th. 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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