Nick Gecsy

Jump-N-Rope Double Under Seminar

Back by popular demand the Jump-N-Rope crew will be back at BTB on
Sunday, April 23rd from 2-4 pm for their Double Under Seminar.

We only have 13 spots available, this class will fill up quick
so don’t miss the opportunity to sign up.

Cost: $45 – Click Here to Sign Up!

If you have any questions please feel free to reach out to nick@btbfitness.com

DUBS!!!!

DUBS!!!!

Basic Gymnastics Course

Basic Gymnastics Course

Basic Gymnastics Course:

Basic Gymnastics is a great supplemental program for beginning and intermediate Crossfit athletes who want to focus in on improving their movement patterns. This 8 week program includes 4 in person meetings along with programming/homework during the week, video review, and community support.

The curriculum will cover:

-Basic gymnastics shapes (hollow/extension)
-General Body Awareness on the ground and hanging from the bar
-Proper Kip Technique
-Pull-ups
-Toes-to-Bar
-Ring Dips
-Push-ups
-Box Jumps

There are no athletic pre-requisites for this class. If you are looking to get your first pull-up, or be able to string multiple toes to bar together, or even get your first push-up, this is the class for you. (HIGHLY RECOMMENDED TO THOSE IN THEIR FIRST 18 MONTHS OF CROSSFIT)

Coached by: Casey Castleberry (BTB Fitness Stafff, Level 2 Certificate, Crossfit Gymnastics, Founder of Basic and Advanced Gymnastics Seminar Series)

Cost: $120 for BTB Members, $150 for non-members

Why the cost? This 8 week program includes a specific program designed to increase gymnastics skills over 8 weeks, includes 6 hours of in person coaching, a dedicated facebook page for questions during the week, video review, and community support.

Meeting Time: Saturday from 2 p.m. to 3:15 p.m. (BTB Ponce Location)

Meeting Dates: 3/25, 4/8, 4/22, 5/6

For any questions about the 8 week course please email Casey Castleberry at casey@btbfitness.com.

Saturday, February 25th 2016

Petra

Petra

Partner WOD:

20 rounds (10 per partner)
2 Hang Power Cleans 155/105
7 Chest to bar pull-ups
200m run

Notes: One partner completes an entire round while the other rests.
10 a piece or 20 between partners.

Friday, February 24th 2016

Elise

Elise

CrossFit Open Workout 17.1

*20 minute Time Cap
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Rx – 50/35 – 24″/20″ Box 

Scaled 20/10 – 20″ Box – Steps Ups OK