Welcome to BTB!  There is quite a bit of info included below.  Please be sure to read all of it so you are completely up to speed before your program begins.  We are honored to be a part of your fitness regimen.  Once you have finished reading these instructions, do not hesitate to contact us with any outstanding questions:CrossFit@btbfitness.com

Jeff, Melissa & the rest of the BTB Staff

SCHEDULE: You registered for a Dynamics Series that has a specific start/end date.  Please attend class on the days/times on your schedule.  If you are unable to attend a class, you need to email your instructor (email given in class) and your instructor will email you a "welcome" before class begins.

Each session has 5 scheduled class dates.  You must attend all classes to pass into our All Levels or “regular class” program.  If you are unable to attend all classes or you are not quite ready to proceed to the next level, we will ask you to repeat Dynamics.

WHAT’S NEXT?: The Dynamics Workshop is our program designed to immerse you in CrossFit essentials while giving you the opportunity to decide if BTB CrossFit is a good fit for you.  We are not salespeople, we are trainers and that is our focus.  If you do decide BTB is the right place for you to train, you may sign up for any of our training packages.  GO HERE to see all of our offerings.  

WHAT TO BRING/WHAT TO WEAR: Bring water and a towel if you like, we have water for sale at the gym if you forget.  Wear comfortable workout gear.  See the Gym Etiquette document for more details.

CLASS READING MATERIAL: There are several links on the previous page.  Be sure to print out each week’s documents and bring them with you to class.  Might even want to read them before attending class…

TRACKING YOUR WORKOUTS: You will each receive a CF Logbook where you can track each workout and your diet if you like.  If you check out the blog, you will find an online option as well.  Write your stuff down.  Your workout didn’t happen if you didn’t write it down!  It is awesome to see your improvements over time.  Sometimes improvements don’t show up on the scale.  Sometimes seeing your Fran time* go down is just as good!

RECOVERY & SELF-CARE: Recovery comes from rest, PROPER NUTRITION (fruits, vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar) and general common sense.  If you go out partying the night after a tough workout, you will not recover as quickly as a night at home with your veggies.  Performance at CrossFit is directly related to your body’s ability to recover.  Be sure to balance things and take care of yourself.  Take a break, get a massage do what you need to do to keep yourself in good health.

DON'T WORRY...AND GET PREPARED TO SUCCEED: We are looking forward to working out with all of you this month! You all can do this! Don't be nervous or let all our rules intimidate you! You (like hundreds before you of all ages, sizes and fitness levels) will make it through this program. You are getting HUGE benefits from CrossFit, so push yourself hard and make sure you are fully utilizing your days out in the park and in the gym! It may feel tough at times, but with the right attitude you will succeed and surpass your goals!

*Fran Time: you’ll learn more about Fran in your Workshop.