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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. 

Sunday
Feb152015

02/16/2015 Front Squats + PPs and BJs

30 Day Bottom of a Squat Hold Challenge - Day 15 - 90 seconds

Wendler Cycle 2 - Week 2: Front Squats - (based on 90% of your 1RM) + 10lbs
Warmup Sets: 5x40%, 5x50%, 3x60%
Work Sets: 3x70%, 3x80%, 3+ at 90% (plus set)
* Keep in mind all sets are in preparation for your max "Plus Set" Notes: If your newer and don't have a 1 rep max Front Squat lets use this time to find it. You'll need it moving forward.

-Then-

5 Rounds for Time
10 Push Press 135/95
10 Box Jumps 30/24

Announcements!
Atlanta Erg Sprints
The Atlanta Erg Sprints are Saturday, February 21st and are supremely fun!   You can register individually or with a team here!

The CrossFit Open
Folks, we have just over TWO WEEKS until the CrossFit Open!! Head over to games.crossfit.com and register!

Clinics!  Sign up here!  
Gymnastics Clinic with Coach Tim O: Sat, February 21st - 1-3 pm at BTB Ponce.  Pull-Up and HSPU skills.

Pose Running Clinic with Coach Erin: Sun, Feb 22nd 1-3 pm at BTB Ponce.  POSE Running HUH? WHAT?  Run faster and reduce the impact to your knees by 50% with the Pose Method of running. Join use for an interactive clinic in which you'll learn how to make better use of gravity, increase output while reducing impact to your body. The clinic includes a technique overview and a series of drills as well as an overview of the philosophy behind the BTB Endurance program for those looking to get faster and improve their running.


Mobility Night with Dr. Danny Matta: Tues, Feb, 24th at 7:30 PM at BTB Ponce. Cost is $10.  Knee, Foot and Ankle Mobility.

Friday
Feb132015

02/14/2015 St. Valentine's Day Massacre

30 Day Bottom of a Squat Hold Challenge - Day 13 - 90 seconds

For Time, with your partner, in any order:
50 Wallballs 20/14
75 KB Swings 53/35
100 Pull-Ups
150 Sit-Ups
200 Squats

800M Run - partners run together with the bumper plate

Notes: Each partner must share the work load and complete a portion of the above while the other partner continually holds a bumper plate over head. Men 45#/Women 25#. We will scale the load overhead if necessary. If the bumper plate touches the ground at any time, the team must stop and complete 50 Burpees. The bumper plate cannot rest on any object or body part, it must be held over head. The exercises can be completed in any order. The 800m run together with the bumper plate.

Thursday
Feb122015

02/13/2015 EMOM + TGIF

30 Day Bottom of a Squat Hold Challenge - Day 12 - 90 seconds

1 - Clean and Jerk - EMOM for 12 min
Min 1-4 75% 1 RM
Min 5-8 - 85% 1 RM
Min 9-12 - 95% 1RM

Notes: Lifting heavy isn't always better.Go lighter and work on form and technique.

Conditioning
3 Rounds for Time of:
400m Run
20 Thrusters 75/55

Announcements!
Atlanta Erg Sprints
The Atlanta Erg Sprints are Saturday, February 21st and are supremely fun!   You can register individually or with a team here!

The CrossFit Open
Folks, we have just over TWO WEEKS until the CrossFit Open!! Head over to games.crossfit.com and register!  

Up and Coming Fun Things!  Sign up here!
Squat Clinic with Dr. Danny Matta: Sun, Feb 15th from 1-3 pm.  Cost is $80 (only 10 slots available). This class will sell out fast.  Sign up ASAP!

Wednesday
Feb112015

02/12/2015 Yay!  Burpees!

30 Day Bottom of a Squat Hold Challenge - Day 11 - 60 seconds

For Time:
Buy In: 25 Burpees

-then-

3 Rounds
15 Ring Dips
50 Double Unders (4:1 singles)

-then-

Cash Out: 25 Burpees

Announcements!
Atlanta Erg Sprints
Has all your expert training with Coach Taylor been paying off?  Let's put it to the test!  The Atlanta Erg Sprints are Saturday, February 21st and are supremely fun!   You can register individually or with a team here!

The CrossFit Open
Folks, we have just over TWO WEEKS until the CrossFit Open!! Head over to games.crossfit.com and register!  

Up and Coming Fun Things!  Sign up here!
Squat Clinic with Dr. Danny Matta: Sun, Feb 15th from 1-3 pm.  Cost is $80 (only 10 slots available). This class will sell out fast.  Sign up ASAP!

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