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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. 

Thursday
Nov132014

11/14/2014 Deadlift + Errmerrgerrd, Nick

Wendler Cycle 2, Week 1: Deadlift- (based on 90% of your 1RM) + 10 lbs

Warmup Sets: 5x40%, 5x50%, 5x60%
Work Sets: 5x65%, 5x75%, 5+ x85% (plus set)

Notes: If you don't have a 1RM deadlift, today will be your day to find it. You'll need this number to complete the strength series. 

Conditioning
For Time:
10 KB Snatch (alternating) 53/35
10 Burpee Box Jump Overs 24/20″
20 KB Snatch (alternating)
20 Burpee Box Jump Overs
20 KB Snatch (alternating)
20 Burpee Box Jump Overs
10 KB Snatch (alternating)
10 Burpee Box Jump Overs 

Annual BTB Century Club
Soon will be time for our EPIC Annual BTB Century Club Party.  100 pull-ups and 100 shots of beer in 100 minutes - it will be the greatest night you won't remember!  The fine print - Century Club Party will start at Ponce at 6:30 PM with food and the Century Club will officially kick off at 7:15 PM.  BTB will provide beer, some BBQ with sides, but feel free to bring your own beverages and a side dish!!

Wednesday
Nov122014

11/13/2014  Thursday

For Time

Buy In:
1000m Row
-then-
21-18-15-12-9
Push Press 115/80
Toes to Bar
-then-
Cash Out:
1000m Row

Annual BTB Century Club
Soon will be time for our EPIC Annual BTB Century Club Party.  100 pull-ups and 100 shots of beer in 100 minutes - it will be the greatest night you won't remember!  The fine print - Century Club Party will start at Ponce at 6:30 PM with food and the Century Club will officially kick off at 7:15 PM.  BTB will provide beer, some BBQ with sides, but feel free to bring your own beverages and a side dish!!

Tuesday
Nov112014

11/12/2014 Wendler Cycle 2 + Heart Rate City!

Wendler Cycle 2, Week 1: Back Squat - (based on 90% of your 1RM) + 10 lbs

Warmup Sets: 5x40%, 5x50%, 5x60%
Work Sets: 5x65%, 5x75%, 5+ x85% (plus set)

Notes: If you don't have a 1RM back squat today will be your day to find it. You'll need this number to complete the strength series. 

Conditioning
AMRAP 3 mins:
10 Wallballs 20/14
20 Double-Unders (3:1 singes)
Rest 1:00
AMRAP 3 mins:
Burpees
Rest 1:00
AMRAP 3 mins:
10 WallBalls 20/14
20 Double-Unders (3:1 singles)

YAY SCOTT!! Well done, sir!


Hello everyone. Below is the new menu for next week.  Please don't forget to include your Crossfit affiliate in your order.  Also, I have added a green salad to the menu that will be an option every week.  It will include a 6oz scoop of your choice of chicken or tuna salad and my homemade citrus vinaigrette. Thanks so much and have a great week! 


Paleo Meals - Delivery on Monday. Nov. 17th

-Paleo Meatloaf 

 Garlic Green Beans

Roasted Garlic Mushrooms 

-Almond Crusted Salmon

Smashed Sweet Potatoes

Garlic and Herb Roasted Tomatoes 

-Spicy Jerk Chicken Breast

Fire Roasted Broccoli

Chili Rubbed Yellow Squash 

-Slow Smoked BBQ Pork

Tangy Braised Red Cabbage

Whole Roasted Okra 

-Apple Glazed Turkey Breast

Cajun Roasted Cauliflower

Braised Kale

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, Nov. 12th. 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.


Monday
Nov102014

11/11/2014  "Armistice"

Happy Veterans Day!  Please thank our many veterans at BTB Fitness for their service to our country!!

“ARMISTICE”

9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats

*add 11 to the sit-ups and air squats for each additional round
**2-minute rest and reflection followed by

9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps 24/20
100-meter sprint
22 pushups
22 box jumps 24/20
100-meter sprint
33 pushups
33 box jumps 24/20

*add 11 to the pushups and box jumps for each round

About WOD and Armistice Day - 
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day. At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery. The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day. The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns. The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.

 
Annual BTB Century Club
It's November!  Oh eM Gee!!  Soon will be time for our EPIC Annual BTB Century Club Party.  For those who have never been, mark your calendars for the Friday evening after Thanksgiving.  When you're done stuffing yourselves with turkey goodness (and are quite over all the family shenanigans), join us for the BTB Century Club Party at BTB Ponce.  What's a Century Club Party, you ask?  It's quite simple - 100 pull-ups and 100 shots of beer in 100 minutes.  It will be the greatest night you won't remember!  Stay tuned to the blog for further details!

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