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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
Apr102014

4/11/2014: "The Manhandler"

5 rounds of:

AMRAP in 3 minutes
3 Thrusters 95/65
6 Box jumps 24"/20"
9 KBS 53/35

1 minute rest in between rounds

Notes: This is scored by your Total Number of Rounds Completed. Partial rounds/reps do not count. SO time these 3 min perfectly and give it your all in each round.  Don't be stuck halfway through a round and not have it count.  

 

Wednesday
Apr092014

4/10/2014: 1RM Snatch + Conditioning

Barbell Work

15 min to establish a 1RM Snatch
 
Notes: Use this time to work on finding your 1RM or work on your technique and form. It's not necessary for you to find your 1 rep max.  I'm looking for you to concentrate on solid technique of the Snatch. Once this is achieve then add weight. 

Conditioning

For time:
3 Power Snatches 115/75
6 C2B Pull-ups
9 Burpees
6 Power Snatches 115/75
9 C2B Pull-ups
12 Burpees
9 Power Snatches 115/75
12 C2B Pull-ups
15 Burpees
12 Power Snatches 115/75
15 C2B Pull-ups
18 Burpees
15 Power Snatches 115/75
18 C2B Pull-ups
21 Burpees

Notes: Modifications for C2B Pull-Ups today is banded C2B (which is preferred) or regular Pull-Ups or a combination of the two.

 

PONCEY PEEPS HAVE YOU SEEN ME?  

I've seemd to have grown little supple leopard feet and walk out of the gym. If you have borrowed this book or know who has borrowed the gyms Mobility Wod book.  Please return it to Ponce ASAP.  Please know this book along with foam rollers and lacrosse balls are NOT to be taken home with you. They're purchased for all of us to use at the gym.  It's not fare to the next person that comes in looking to use these items and they're gone. Thanks!!

 

Tuesday
Apr082014

4/9/2014: Benchmark "NANCY"

"Nancy"
5 Rounds for Time of:
400m Run
15 Overhead Squat 95/65

 

Monday
Apr072014

4/8/2014: Barbell Complex + Benchmark "Annie"

Barbell Complex

5 Sets of: 5 Deadlifts + 3 Low Hang Cleans (full squat) 2' from the floor + 1 Split Jerk

Heaviest possible or 80% of your 1 rep max C&J found last Monday 3/31/14
Rest 2 plus minutes in-between sets or as needed.  

Notes: Sets are preformed Unborken with No re-gripping.  Hook Grip! Hook Grip!
Do Not rush through these 5 sets.  Take your time, concentrate on good form of the movements, and use the 2 minutes plus rest time to recover between sets. 
After the 5 DL you'll move into 3 Low Hang Cleans. The bar should Not touch the floor.  
Conditioning

"Annie"
50-40-30-20-10
Double Unders
Sit-Ups 

 

Congradulation Anglea and Nick Schaad on completing the Paris Marathon this past weekend. France marathon down...South Africa half marathon to go!!  Good Luck guys!! 


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