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.
For Time:
Run 1600 meters
50 GHD sit-ups
50 back extensions
Run 800 meters
25 GHD sit-ups
25 back extensions
Run 400 meters
15 GHD sit-ups
15 back extensions
Mobility Wod: Build a Better Front Rack: Shoulder and Trunk Stability Relationship
Buy In: Rack Jerk 3-3-3-3 Push or Split. Add 5-10 lbs to your previous effort.
Cash Out: 5 rounds for time of:
3 muscle-ups
7 overhead squats 135//95
Buy In: 5-5-5 Snatch
Goal is to get comfortable with squat snatches, but power snatches OK as long as you are working towards the squat snatch. Starting with an empty bar, tak 3-4 sets to warm up to a medium-heavy weight. Then, perform 3 sets of 5 at this weight with 2 mins rest between. This is not meant to be an all out effort as you will be progressing in weight over the next 60-90 days.
Cash Out:
5 minutes of double unders
5 minutes of 95/65 lb clean and push jerk
3 minutes of double unders
3 mintutes of 95/65 lb clean and push jerk
1 minute of double unders
1 minute of 95/65 lb clean and push jerk
This is a on a continuous running clock w no add'l time for rest/transition. Record reps for each exercise.
Mobility Wod:The 500th Video, Great Sub-Scap Shoulder Smash Drill
Mobility WOD: It's Not Just Absolute Position, It's Stability as Well
SpeedBells: - No class tomorrow at Ponce.
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Erin